Core stability training is beneficial for more than just building beach-worthy abdominals. It also strengthens the muscles of the entire abdominal region, as well as the lower back and pelvis, reports the Mayo Clinic. Strengthening the core muscles can improve balance and reduce risks of low back pain or injury when the body is faced with unstable situations. While equipment can be used to increase intensity, most core stabilizing exercises can be performed without the use of equipment.
Plank
To perform the plank, lay face down on the floor with your elbows positioned below your shoulders and forearms straight ahead. Contract your core muscles and lift your body until it is parallel to the floor and your spine is in a neutral position. Hold for a few seconds and return to the floor. If you are unable to balance your weight between your elbows and toes, you can also try this exercise on your hands and toes, as if you were going to do a push up.
V-Up
Most often seen in a Pilates class, the v-up is a great exercise for building core strength and stability. If you are a beginner, sit on the floor with your knees bent in front of you. Place your hands behind your thighs and contract the abdominal muscles. Lean back until you have formed a 45 degree angle between your back and the floor behind you. One leg at a time and using your hands for guidance, extend and lift the legs until they form a 45 degree angle with the floor in front of you. Maintain contraction of the core and see if you can release your hands and extend the arms parallel to the thighs. Hold for a few seconds and release.
Side Bend
Lie on the floor and turn onto your right side. Lift your upper body and place your right elbow directly below the shoulder, with your forearm perpendicular to the body. Extend both legs and stack your left foot on top of the right foot. If you are a beginner to core stability training, it may be more comfortable to place the left foot behind the right so that your toes are touching the heel of your right foot. Vertically extend your left arm over your shoulder as you contract the core and lift your hip off the floor. Balance your body weight between your feet and your right forearm. Keeping the left arm straight, extend it over head as you lift your hips higher. Pause and slowly swing the left arm past the starting position to the lateral thigh, while you simultaneously lower the right hip to the floor, without touching it. Repeat on the left side.
Torso Twist on Stability Ball
Sit on a stability ball with a medicine ball in your hands. Contract your core and walk out one foot at a time to lower your body, forming a bridge with the stability ball. Be sure that your upper shoulders, neck and head are resting comfortably on the top of the stability ball. Position your feet hip-width apart and your knees fixed at 90 degree angles above the ankles. Tighten the glutes to lift the torso parallel to the floor. Holding the medicine ball with both hands, vertically extend your arms over your chest. Keeping your abs contracted, legs in place, and your arms extended directly over the chest, twist from your torso until the arms are parallel to the floor and you are balancing on the stability ball on one shoulder. Pause and slowly twist past the start position to the other side, to balance on the opposite shoulder.
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