LESSON 1:

CORE STABILITY AND

MUSCLE
COMPETENCE
 What is Core Muscle?
• Are the muscles deep within the abdominals and back,
attaching to the spine or pelvis.

• The core is the center of our body and it functions to stabilize

the trunk while the arms and legs move during functional
movements
What is CORE STABILITY?
Core stability can be defined as the
ability to create extremity movement
without compensatory movements of the
spine or pelvis.
IMPORTANCE OF
CORE STABILITY
• The core muscles are responsible for stabilizing the
spine and assisting with the movement of the body.
• Weak core muscles can lead to poor posture, back
pain, and increased risk of injury.
• Developing core stability is necessary for both daily
activities and athletic performance.
• A strong core can improve balance, coordination,
and overall body control.
• Core exercises train the muscles in your core to
work in harmony. This leads to better balance and
steadiness, also called stability. Stability is important
whether you’re on the playing field or doing regular
activities
CORE
MUSCLE
EXERCISES
Beginner Core Exercise
CRUNCH
• Begin by lying on back with knees
bent and hands clasped behind head.
• Elbows should be out wide. Take a
deep breath in and on the exhale lift
your shoulders off the floor about 6-
12 inches, making sure to not strain
neck by looking up and not tucking
chin down.
• Hold for 1-2 seconds and then return
to starting position.
• Perform 10-20 repetitions for 1-3 sets.
CRUNCHES WITH
TWIST
• Begin in same position as a crunch.
• Instead of going straight up, twist to
the right then return to starting
position.
• On the next repetition twist to the left
and then return to starting position.
• Perform 10-20 repetitions for 1-3
sets.
REVERSE CRUNCH
• Begin by lying on back with both
feet in the air.
• Lift your pelvis off the floor and
return for one repetition.
• Hands should be flat on the
ground at sides for stability.
Perform 10-20 repetitions for 1-3
sets
SUPINE TOE TAP
• Slowly lower one foot down
toward the floor and touch your
toes on the floor.
• Bring your foot back up.
• Slowly lower the other foot down
toward the floor and touch your
toes on the floor.
• Bring your foot back up.
Continue alternating sides.
Bird Dog
• Begin on all fours with hands under
shoulders and knees under hips. Keep
back straight and head in line with the
spine.
• Extend one arm and hold for 5 seconds.
• Extend the opposite leg and hold for 5
seconds.
• Make sure arm and leg are level with
back. Perform 10 repetitions for each
leg/arm combination for 1-3 sets.
 BIRD DOG WITH
ELBOW TO KNEE
• Start on all fours and lift
opposite limbs parallel with
the floor.
• Bring your lifted elbow and
knee together to touch then
take them back out to parallel
with the floor.
• Repeat in each leg/arm.
KNEE PLANK
• Begin by lying on stomach, elbows
bent, and weight on forearms.
• Lift body up so that weight is on
elbows and knees.
• Keep back as straight as possible
contracting the belly into the spine.
Do not let hips drop or rise.
Remember to breath.
• Hold for 30 seconds and work up to
1-2 minutes.
• Repeat for 1-3 sets.
KNEE SIDE PLANKS
• Begin by lying on side with arm bent
and resting weight on the elbow.
• Knees should be bent as well.
• Lift body up so that weight is on knee
and elbow.
• Keep body as straight as possible.
• Hold for 30 seconds and work up to
1-2 minutes.
• Repeat on each side for 1-3 sets.
 MOUNTAIN
CLIMBER
• Start with your body in a straight line and
your hands slightly wider than shoulder-
width apart. Keep your toes and balls of
the feet touching the floor.
• Bring one knee up toward the center of
your stomach and then quickly alternate
between legs.
• Continue alternating until the set is
complete.
LEG LIFT
• Begin by lying on back with legs flat.
• Slide hands under rear for satiability and
lower back support.
• Slowly lift legs off the ground about 12
inches and bring back to starting position.
• If this is difficult, start with one leg at a
time until strong enough to lift both or
bend the knees slightly.
• Perform 10-20 repetitions for 1-3 sets.
Advanced Core
Exercise
 PLANKS
• Begin by lying on stomach, elbows bent,
and weight on forearms.
• Lift body up so that weight in on elbows
and toes.
• Keep back as straight as possible keeping
the belly tucked in.
• Do not let hips drop or rise. Remember to
breath.
• Hold for 30 seconds and work up to 1-2
minutes.
• Repeat for 1-3 sets
 SIDE PLANKS
• Begin by lying on side with arm bent and resting
weight on the elbow.
• Legs are straight with weight on the outside of
the foot in contact with the floor.
• Lift body up so that weight is on foot and elbow.
• Bring your top arm straight up for added
difficulty.
• Keep body as straight as possible.
• Hold for 30 seconds and work up to 1-2
minutes.
• Repeat on each side for 1-3 sets.
ADVANCED BIRDDOG
• Begin on all fours with hands under
shoulders and knees under hips.
• Without arching back and keeping head
in line with spine, extend right arm and
left leg up.
• Make sure arm and leg are level with the
back.
• Balance for 5 seconds before returning
to starting position.
• Perform 10 repetitions for each arm/leg
combination for 1-3 sets.
 CRUNCHES WITH
MEDICINE BALL
• Begin by lying on back with knees bent.
• Hold the medicine ball with arms straight
behind head on the floor.
• Take a deep breath in and on the exhale lift
your torso off the floor about 6-12 inches,
making sure to not strain neck by looking
up and not tucking chin.
• Bring arms straight up with ball until back is
straight.
• Hold for 1-2 seconds and return to starting
position.
 TWIST WITH MEDICINE
BALL
• Start in the up position with back off the
ground (feet off the ground for even
more advanced movement).
• Twist to the right and left touching the
medicine ball to the ground on each
side.
• This exercise can be done at a fast or
slow pace.
• Perform 10- 20 repetitions for 1-3 sets.
CORE BALL TRANSFER
• Start on back while holding a core
ball above the head.
• Bring arms and legs up to transfer
the ball from your hands to your
knees/feet.
• Return to starting position and
repeat, this time transferring from
the knees/feet back to the arms.
• Perform 8-10 repetitions for 1-3
sets
 KNEE TUCKS WITH
CORE BALL
• Begin on all fours with ball under torso.
• Slowly walk hands forward until feet come off
floor and thighs are on ball with shoulders in a
straight line with hands in the plank position.
• Exhale and slowly bend knees toward chest as
ball rolls closer to arms in a tucked position.
• The hips will move toward ceiling. The knees
should be in line with the hips in the tuck
position.
• Inhale and straighten legs back into starting
plank position.
• Perform 8-10 repetitions for 1-3 sets.
 OBLIQUE WOOD
CHOPS
• Begin by standing and holding a medicine
ball (4-6 lbs).
• Legs should be slightly wider than
shoulders.
• Raise the ball above head to either the left
or right side. Bend the knees as the ball
lowers to the outside of the opposite knee.
• Arms should stay straight as the ball lowers
to knee level .
• Return to starting position and repeat on
each side for 10 repetitions for 1-3 sets.