Core Exercises For Mobility and Stability

Core strength is important for workout beginners. Gain enough strength to establish a stable and mobile body. This stabilization should develop starting from the core through the spinal muscles and till your limbs are ready. Let’s look at both phases – stability and mobility.Stability – Core Bracing

  • Stand tall with feet apart and arms to side
  • Contract the abdominal muscles breathing deeply
Stability – Bird Dog
  • Hands and feet should be apart
  • Extend left arm forward with thumb facing upwards
  • Repeat for opposite side
Stability – Plank
  • Hands and feet should be apart
  • Extend knees and place weight on feet balls.
  • Breathe deeply
Stability – Hip Bridge
  • Lie on the back with arms by your side facing down
  • Lift and hold hips till contractions are felt on lower back
Stability – Side Plank
  • Lie to the right and bend the knee 90 degrees
  • Slowly then lift the hips off the ground
  • Repeat for other side
Stability – Supine Toe Taps
  • Lie on the back and bend knees to 90 degrees
  • Alternatively bend both legs each maintaining spine touching the floor
Mobility – Bird Dog
  • Hands and feet should be apart
  • Extend right leg behind you followed by the arm
  • Repeat for opposite side
 Mobility – Plank
  • Hands and feet should be apart
  • Move the right knee towards the chest
  • Then move the same foot back to the start position
Mobility – Hip Bridge
  • Lie on the back with arms by your side facing down
  • Lift hips upwards holding for 3 seconds
  • Release the spine back to the floor