Core Stability for Health and Fitness
Author: KIRAN SAWHNEY
The biggest problem I face when teaching core stability is that a participant in general have very poor muscle awareness. To be able to identify & then contract transverse abdominus is a learned process. You begin by contracting the navel towards the spin and imagine that you are zipping up jeans that are two inches tight for you. So you “think thin”. Lets view some exercises that work wonders on core stabilization.

- my all time favorite is holding a plank position for as long as you can. Your face is down; you lift your body on your toes & feet. The hands are directly under the shoulders, navel is tucked in, tailbone not lifted up so that you do not end up being in inverted V. Hold this isometric stretch for 1 minute to 3 minutes and see the result that you will achieve- flat, firm, washboard abs in few months.

- Lie down straight on your back (supine). Hold one leg 10 inch off from the floor and the other bent at 90 degree. Your hands are behind the head. Now turn the opposite elbow towards the bent knee. Hold this position, keeping the abdominals braced and then slowly change your arm and leg position, mimicking the cycling movement. Complete 15-20 cycles with each leg. Maintain neutral spine and do not arch your back at any point of time.

- Lie down supine over a stability ball so that your mid spine is supported over the ball. Position your arms across your chest. Keep feet flat on the floor, shoulder width apart. Lower yourself backward on the ball so that the back curves and a slight stretch is felt in the abdominals. Curl upwards and forwards, bringing the ribcage towards your pelvis. Aim to achieve 10-15 cm range of movement from the torso. Hold briefly at the top of the range before returning to starting position. Repeat 10-15 times.

To increase the intensity of the curl: a. position hands across your chest, b. position hands by your ears, c. cross arms behind your head, d. have your arms outstretched in a V position, thumbs down. Bringing your feet close together will increase stabilization control required.

- same position as above on the ball. Curl upwards and rotate your torso to bring your right shoulder towards your left hip. Keep the movement controlled throughout and avoid twisting across too far.