The document discusses core stability and core muscles. The core, or lumbo-pelvic-hip complex, consists of 29 muscles including the abdominal muscles, back muscles, and hip muscles. It is the center of gravity and where all movement originates. Core training exercises like planks, bridges, and exercises using a Swiss ball can improve posture, muscle balance, stabilization, and prevent low back pain by developing efficient neuromuscular control since all movement originates from the core. Sample exercises described are planks, bridges, planks on a Swiss ball, Swiss ball curls, supermans, and more.

1. Core Stability

2. What is “the Core”
• It is the lumbo-pelvic-hip complex
• Center of Gravity is located there
• Where all movement begins
• It consists of 29 different muscles

3. The Core Muscles
Lumbar spine
muscles
Abdominal
muscles
Hip
muscles
Transversospinal
is Group
Transversospinali
s group
Rectus
Abdominus
Gluteus
Maximus
Rotatores
Erector Spinae External
Oblique
Gluteus
Medius
Interspinales
Quadratus
Lumborum
Internal
Oblique
Psoas Intertransversarii
Latissimus dorsi Transverse
Abdominus
Semispinalis
Multifidus

4. Posterior View
Action:
Extension of spine
and stabilisation

5. Transverus Abdominis
Action:
Stabilisation & compression

6. RectusAbdominis
Action:
Flexion of trunk
Internal & External Obliques
Action:
Lumbar flexion,
Side(lateral) flexion
& rotation of trunk

7. Rationale for CoreTraining
• Will improve
• Posture
• Muscle balance
• Stabilization
• Help prevent low back pain
• Help prevent the development of muscle imbalances and
inefficient neuromuscular control
• All movement starts here

8. Sample CoreTraining Exercises
• Planks
• Trunk Bridge
• Front plank with lower extremity on swissball
• Swissball curls
• Supermans
• Trunk bridge with leg extension

9. Plank
• Lie on your stomach
• Forearms flat on floor with
hands together
• Feet together with toes on
ground
• Lift stomach off ground
and hold
• Keep body in straight line
from shoulders to toes
• Keep stomach tight

10. Front Plank With Lower
Extremity On Ball
• Lay with stomach on
“Swiss Bell”
• Walk hands out until lower
leg is on “Swiss Ball”
• Keep arms extended.
• Stay in straight line head
to toes and hold
• Keep stomach tight

11. Trunk Bridge
Standard
Advanced

12. Trunk Bridge With Leg Extension
• Lay with back on ground
• Put feet flat on floor with knees bent at 90 degrees
• Lift hips off ground and hold
• Lift one foot off ground and extend lower leg
• Return to starting position and then lift other leg
• Keep body in straight line between head and knees
• Keep stomach tight

13. Trunk Bridge On “Swiss Ball”
• Lay with back on “Swiss
Ball”
• Feet flat on floor, and
knees bent to 90 degrees
• Move forward until just
shoulders are on “Swiss
Ball”
• Keep body in a straight line
from head to knees
• Keep stomach tight

14. Swiss Ball leg Curls
• Lay on ground with heels
on “Swiss Ball”
• Arms out to side for
stability
• Lift hips off ground until
just the shoulder blade is
in contact with the ground
• Curl legs in towards the
body and hold
• Return to start position
and repeat
• Keep stomach tight

15. Supermans
• Start on all fours
• Extend opposite leg and
arm
• Ie. Lift left arm and right
leg and hold
• Lower slowly and then lift
opposite arm and leg
• Keep hips neutral (do not
roll with movement)
• Keep stomach tight

16. “Swiss Ball” Rollouts

17. Ball Plank To Pike

18. Knee Tucks

19. “Swiss Ball” Russian Twist