Best Core Stability Exercises For Strength & Balance

Building a strong, reliable core is critical to your overall health and vitality. Improved core strength improves your balance, reduces the likelihood of falls and injuries, and facilitates smoother daily movements. If you feel there is room for improvement in your balance, it is important to incorporate core stability exercises into your workout routine. Explore the best core stability exercises to build both balance and strength!

What Is Core Stability?

The core serves as the central pillar of the body and plays a pivotal role in maintaining balance and strength. Core stability refers to the ability to maintain spinal stability during physical activities such as walking, running, or swimming. It allows you to effectively control your body by facilitating coordinated movement of your limbs while preventing inadvertent bending or flexion of the spine. While the term „core“ often evokes thoughts of the abdominal muscles, it encompasses a broader range of muscles, including those that stabilize the hips, the entire trunk (which includes the muscles of the front, sides, and back), and those that support the shoulders.

Best Core Stability Exercises For Strength & Balance

Stability Ball Dead Bug

The stability ball dead bug stands as a favored method for fortifying core strength and stabilization. It constructs a firm, sturdy base that shields the spine and fosters smoother daily motions. Begin by lying flat on the floor, arms extended upward, knees bent at 90 degrees, grasping a stability ball between your knees and hands. Exert gentle pressure into the ball with your stationary arm and leg, while extending the other arm and opposite leg away from each other. Maintain contact between your back and the floor, only descending as far as comfortable. Repeat on alternate sides. Aim for completing 10 repetitions.

Elbow Plank with Rock

Your core strength will really shine in this maneuver, especially since each leg is lifted individually. Focus on maintaining stability without allowing your hips to tilt or shift in any direction. Begin in an elbow plank position. Raise your right foot about two inches off the floor, making sure your pelvis remains parallel to the floor. Gently shift your body forward, allowing your shoulders to move slightly beyond your elbows.

Bear Hold

This exercise focuses on the transverse abdominis and internal obliques, providing excellent lower abdominal strengthening while increasing stability in the lumbar spine, pelvis, and hips. Begin on all fours, making sure your wrists are directly under your shoulders and your knees are under your hips, maintaining a neutral spine position. With conscious control, activate your core by lifting your knees a few inches off the floor. Maintain this position, avoiding any rounding or arching of the back while keeping the neck extended. Hold this position for 10 to 60 seconds and repeat for two to three sets.

Marching Glute Bridge

This exercise works your abs, glutes and hamstrings all at once. This glute bridge variation also engages your lower back muscles, making it a full and beneficial workout. Begin by lying on your back with your knees bent and your feet planted firmly on the floor, about a foot and a half from your glutes. Make sure your feet are hip-width apart and extend your arms fully with your palms on the floor.

Engage your core and contract your glutes. With precision, push through your heels and lift your body off the floor. Make sure there is no arch in your lower back. Flex your right foot and lift it off the floor. Lower your right foot back down with control. Maintain engagement of your glutes and core and keep your hips level. Repeat on the left side, performing 10 sets on each leg for a total of three sets.

Bird Dog

Bird Dog is a bodyweight exercise that targets the core, specifically the abdominals, lower back, glutes, and thighs. Start on all fours on an exercise mat, making sure your knees are hip width apart and your hands are about shoulder width apart. Engage your abs. Extend your right arm straight in front of you and simultaneously extend your left leg behind you, creating a straight line from your outstretched hand to your foot. Keep your hips parallel to the floor. Hold this position briefly, then return to starting position. Repeat on the opposite side. Aim for five repetitions on each side.

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