CORE STABILITY FLASHCARD

• Core stability exercises


  A type of exercise that focuses on engaging and strengthening the muscles that make up your core to improve your body's ability to maintain a stable and neutral spine during movement
• Core stability exercises


  • Don't involve large, isolated movements of the core muscles themselves, but rather train them to work together to provide a solid foundation for your entire body
  • Train your core muscles to resist movement, providing a strong foundation for your spine and pelvis
• Muscles that make up the core

  • Abdominal muscles: rectus abdominis (abs), obliques, transverse abdominis
  • Lower back muscles: erector spinae
  • Hip muscles: primarily hip flexors
• Core stability exercises


  • Don't focus on large, isolated movements, but rather on engaging these muscles to stabilize and control the spine and pelvis during various activities
• Bird Dog


  • Starting position: Begin on all fours, hands beneath shoulders and knees beneath hips.
  • Movement: Extend one arm forward and the opposite leg backward, keeping your back flat and core engaged.
  • Targets: Primarily obliques and erector spinae for stability and core control.
• Forearm Plank


  • Starting position: Forearm plank: forearms on the floor, elbows shoulder-width apart, body in a straight line from head to heels. High plank: hands flat on the floor, shoulder-width apart, body in a straight line from head to heels.
  • Movement: Hold the position for a set duration, maintaining core engagement and a flat back.
  • Targets: Rectus abdominis, obliques, transverse abdominis, shoulders, and back for overall core stability.
• Hip Bridge


  • Starting position: Lie on your back with knees bent and feet flat on the floor, hip-width apart.
  • Movement: Lift your hips off the ground until your body forms a straight line from knees to shoulders. Squeeze your glutes at the top and lower back down with control.
  • Targets: Glutes, hamstrings, and core (especially lower back and transverse abdominis) for hip extension and core stabilization.
• Side Plank


  • Starting position: Lie on your side with one elbow directly under your shoulder. Stack your feet or stagger them for added stability.
  • Movement: Lift your hips off the ground, forming a straight line from head to heels. Engage your core and avoid letting your hips sag.
  • Targets: Obliques on the working side for lateral flexion and core stability.
• Supine Toe Taps


  • Starting position: Lie on your back with knees bent and feet flat on the floor.
  • Movement: Slowly lower one heel towards the ground while keeping your lower back pressed into the floor. Maintain core engagement and tap the ground with your toes before returning to the starting position. Repeat with the other leg.
  • Targets: Rectus abdominis and hip flexors for hip flexion and core control.
• On a ½ crosswise yellow paper, write your name (SURNAME, First Name M. I.), program, year, and section, the date of your performance, and copy your student code written at the upper left of your student card. Copy the checklist including the title.
• Checklist for Core Stability Exercises

  • Alignment and Form
  • Stability and Balance
  • Range of Motion
• A check (√) mark is equivalent to two (2) points and a cross (×) mark is equivalent to zero (0) point. The grading is individual, not group, with a total of 30 points.
• The external oblique muscles are responsible for rotating the trunk and flexing the spine
• The external oblique muscles are responsible for rotating the trunk, flexing the spine, and compressing the abdomen.
• The obliques are located on either side of the rectus abdominis, they run diagonally from the ribcage to the pelvis.