Best Core Stabilization Exercises

By: Ehren Allen, DPT/Certified Manual Therapist 

Your core is a vital part of your daily health that can sometimes gets overlooked during your workout.  The initial thought when your "core" is mentioned is just your abdominals (abs).  However, there are a few other key components that make up your core, such as your: hips, lower back, and deep abdominal muscles that support your spine. 

Best Core Stabilization Exercises

Having a weak core can lead to many unnecessary aches and pains in areas such as your lower back or hips. You can make a difference with your low back pain by simply doing this exercises. One major focus for these core stabilization exercises in Physical Therapy is the increased flexibility in your hips, which will relieve some stiffness you may experience. 

Core Stabilization Exercises 

Plank

A woman completing a plank core stabilization exercise.

• Start by lying on your stomach
• Making sure your body is straight, lift yourself up only being supported by your elbows and toes
• Hold this position (start with 30 second intervals, increasing in time as you become stronger)
• Repeat this 3-4 times
• For increased benefits squeeze your core by flexing your abs

Bird Dog

A woman performing a bird dog exercise.

• Start on your hands a knees
• Keeping a flat back, extend your left arm and right leg straight out
• While maintaining balance hold for 3-5 seconds
• Bring your arm and leg back to the starting position
• Repeat by alternating your arms and legs
• Perform 2-3 sets of 10-15 reps

Bridge

A woman completing a bridge core stabilization exercise.

• Start by lying on your back
• Bring your feet in close to your body, bending at the knee (this should almost be a 45 degree angle in your knees)
• Keeping your shoulders on the ground, lift your buttocks off the ground (your body should be in a straight line from your knees to your shoulders)
• Hold for 3-5 seconds
• Perform 2-3 sets of 10-15 reps

Superman

A woman performing a superman exercise.

• Start by lying on your stomach with your legs straight out and arms extended in front of you
• Simultaneously lift your upper body and legs in the air (the only area touching the ground should be from your lower chest to your hips)
• Hold this position for 3-5 seconds
• Perform 2-3 sets of 10-15 reps

While there are many more core stabilization exercises, these four can easily be done without any equipment in the comfort of your own home. Another option that will help with your overall flexibility as well as core stabilization is attending a yoga class regularly. By focusing more on the above exercises, and other core stabilization exercises, you will be able to target your low back pain by increasing the support of your spine. 

While completing these core stabilization exercises, as well as your normal workout routine it is vital to remember to include stretching.  For optimal results try to incorporate the above exercises, or any other core stabilization exercises, at least 2-3 times per week.

If you would like to learn more about Robotic Spine Surgery, please watch this VIDEO or read this article on the anatomy of the spine.

JOI Physicians and Therapists are now offering Telemedicine or Virtual Visit appointments. For JOI Rehab Physical Therapy Appointments, please call 904-858-7045. 

If you want to learn more about core stabilization exercises or to book an appointment with a JOI Orthopedic Back Specialist, call 904-JOI-2000, schedule online or click BOOK APPOINTMENT below.