Physical Therapist core stability exercises from for strengthening your core to improve spine and pelvic stability.
Michelle guides you step by step through 3 basic core stability ball exercises. Core stability exercises aim to train the strength and control of the core muscles surrounding the trunk (including the deep abdominal and spinal muscles). Core muscles play an important role in supporting the joints of the spine and the pelvis.
Core stability exercises are often used in rehabilitation for injuries involving the back or pelvis. This is because with injury the core muscles tend to work less effectively and this can result in chronic or long-term back and pelvic injuries.
This video teaches you how to do 3 core exercises:
1. Seated knee lift on the exercise ball
2. Alternate arm and leg raise prone over the exercise ball
3. Ball bridge with legs raised over the exercise ball
Core Stability Exercise 1: Seated Knee Lift
This seated knee lift ball exercise trains the deep abdominal muscles for lower back and pelvic stability.
Starting Position
*Sit on the exercise ball with both feet flat on the ground
*Position your knees about fist width apart
*Lift the crown of your head towards the ceiling
Action
*Gently activate your lower abdominal muscles by gently drawing the area below your briefs in towards your spine
*Maintain this deep abdominal muscle contraction as you raise one foot just off the ground
*Keep your body movements controlled and the ball stable throughout this exercise
*Lower your foot back down to the ground
*Relax your deep abdominal muscles and repeat this same action on the same leg for up to 10 repetitions at a time
*Repeat this core stability exercise using the other leg.
Core Stability Exercise 2: Alternate Arm and Leg Raise
This alternate arm and leg raise exercise trains the spinal and deep abdominal muscle for trunk and pelvic stability.
Starting Position
*Start prone over the exercise ball with both hands and feet in contact with the ground
Keep your spine straight with your chin tucked rather than neck extended position to reduce the strain on your neck
**NB This exercise can also be performed in kneeling as an alternative since positioning the ball under the abdomen can be uncomfortable for some women
Action
*Gently activate your lower abdominal muscles by gently drawing the area below your briefs in towards your spine
*Maintain this deep abdominal muscle contraction as you raise one leg backwards off the ground no higher than your buttocks
*Keep the action slow and the ball controlled as you move your limbs
*Lower your foot back to the ground
*Progress this exercise if you felt stable and controlled during with the leg raise exercise; raise your opposite arm and leg off the ground
*Lower your limbs back to the ground and relax
*Repeat this action up to 10 times using the same arm and leg before repeating using the opposite arm and leg
Core Stability Exercise 3: Ball Bridge
Ball bridge exercise strengthens spinal and pelvic muscles for improved core stability.
Starting Position
*Start lying down on the ground with the exercise ball placed under your legs or specifically the lower part of your calves and your heels
*Commence with your feet apart – the closer your feet are together, the greater the challenge for your core muscles to work hard
*Your arms should be by your sides
Action
*Slowly raise your body from the ground using your buttock muscles rather than the back of your thighs
*Try to keep the ball and your body movement controlled as you move your trunk
*Lower your body back down to the ground
**Rest briefly before repeating this exercise up to 10 times in a row
These 3 core stability ball exercises are general exercises designed to improve the support and control of the deep abdominal and spinal muscles. These exercises are not designed for specific injury rehabilitation but rather for women seeking general core stability ball exercises.
Please feel most welcome to leave your questions and comments below!
