Core Stability Exercises

Dead Bug

Fundamental Core Exercise

1. Lie on back, arms reaching toward ceiling
2. Hips and knees bent 90° (tabletop position)
3. Press low back into floor (posterior pelvic tilt)
4. Slowly extend opposite arm and leg
5. Return to start, repeat other side
6. Keep low back pressed down throughout
7. 3 sets of 8-10 each side

Key cue: If low back arches, you've gone too far. Reduce range until you can maintain flat back.

Forearm Plank

1. Forearms on ground, elbows under shoulders
2. Body in straight line from head to heels
3. Engage core, don't let hips sag or pike
4. Hold position while breathing normally
5. Start: 20-30 seconds, build to 60+ seconds

Modification: Knee plank if full plank too challenging initially.

Stability Ball Rollout

Advanced (Month 2+)

1. Kneel behind stability ball, forearms on ball
2. Slowly roll ball forward, extending arms
3. Keep core tight, don't let back arch
4. Roll back to start
5. 3 sets of 8-12 reps

Pallof Press

1. Stand sideways to cable or band anchor
2. Hold handle at chest with both hands
3. Extend arms straight in front
4. Resist the rotation pull for 2-3 seconds
5. Return to chest
6. 3 sets of 10-12 each side

Focus: The goal is NOT to rotate. Your core works to resist the pull.

Pallof Press with March

Progression

1. Same setup as standard Pallof
2. While arms extended, lift one knee
3. Lower, lift other knee
4. Resist rotation while marching
5. 3 sets of 8-10 marches each side

Bird Dog

1. Quadruped position (hands and knees)
2. Extend opposite arm and leg simultaneously
3. Keep hips and shoulders level (no rotation)
4. Hold 3-5 seconds
5. Return and switch sides
6. 3 sets of 8-10 each side

Side Plank

1. Lie on side, forearm on ground, elbow under shoulder
2. Stack feet or stagger for easier version
3. Lift hips to create straight line
4. Hold position, don't let hips drop
5. Start: 15-20 seconds, build to 45+ seconds

Modification: Bend bottom knee for support initially.

Suitcase Carry

1. Hold weight in one hand at side
2. Walk forward while maintaining upright posture
3. Don't lean toward or away from weight
4. Core works to prevent side-bending
5. 30-40 yards each side, 3 sets

Copenhagen Plank

Advanced (Month 3+)

1. Side plank with top leg on bench/box
2. Bottom leg hanging or supporting
3. Adds adductor activation to side plank
4. Hold 15-30 seconds each side

Supine Rotation

1. Lie on back, arms out to sides
2. Knees bent, feet off floor
3. Slowly lower knees to one side
4. Keep shoulders flat on ground
5. Return to center, go other side
6. 3 sets of 8-10 each direction

Cable/Band Wood Chop

Month 2+

1. Stand sideways to cable/band at shoulder height
2. Pull diagonally down across body
3. Rotate through trunk, not arms
4. Control the return
5. 3 sets of 10-12 each direction