Core stability is the ability to use the core muscles to help with position and movement
of the muscles in your neck, shoulders, trunk, pelvis, hips and knees.
It's really important to help with alignment so that your body moves in the most efficient
way and helps to reduce injury.
When doing core stability exercises it's important to work with your spine in a neutral position.
To find your neutral position, first tilt your pelvis forward and then back.
Halfway between these two points is your neutral position.
Another group of muscles commonly used in core stability exercises are your pelvic floor
muscles.
These muscles are located between your legs and run from your pubic bone at the front
to the base of your spine at the back.
They're in the shape of a sling and hold your bladder and urethra in place.
To activate these muscles lift them up and in.
Lie face down on your stomach with a pillow under your hips so that your back and hips
are relaxed.
Pull in your stomach and then gently squeeze both buttocks, bringing the heels together.
Hold this position for a few seconds and then relax.
Position yourself on your hands and knees with your knees under your hips and your back
in a relaxed, neutral position.
This position is halfway between fully arched and hollowed.
Pull up your lower stomach and then pull up and in on your pelvic floor muscles.
Hold for 10 seconds and then release.
Aim to repeat this exercise 10 times.
Lie on your back with your legs bent and feet shoulder-width apart.
Find your neutral pelvic position, which is halfway between fully flattened and fully
arched.
Then, pull in your lower stomach and pull up and in with your pelvic floor muscles.
Hold for 10 seconds, and then relax.
Lie face down and pull in your lower stomach.
Slowly bend one knee up until your pelvis starts to tilt forward or your back arches.
You should feel a stretch along the front of your thigh.
Hold for five seconds and then release.
Aim to repeat this exercise three times, then repeat on the other leg.
Sit on a bench or chair with your back in a neutral position and your legs relaxed.
Slowly straighten one knee out in front of you until you feel a stretch in the back of
your thigh.
Don't let your pelvis roll back or twist and don't lean back.
Increase the stretching by sitting up taller.
Hold for five seconds and then relax.
Aim to repeat this exercise three times, and then repeat on the other leg.
Lie face down with your hands under your forehead.
Pull in your lower stomach muscle then push your upper body away from the floor keeping
your hips in contact with the floor.
Then lower your upper body and repeat 10 times So just a few key points to remember.
When doing core exercises stretch gently and try not to tense too hard.
Breathe normally and try not to hold your breath.
Try to do core stability exercises as part of your cool-down regime.
If you feel pain when doing any of the exercises please stop immediately.
This video is intended for general information only and it does not replace the need for
personal advice from a qualified health professional.