Core Stability – Level 1

1. Transverse Abdominus Contraction

Transverse Abdominus Contraction

Place the hands on the lower abdomen in the lying position with knees bent.
Feel like you are drawing your belly button inward towards your spine.
Hold for the prescribed time then relax.

Times per week: 5
Sets: 5
Time held for: 30 sec

2. Hip Twist

Engage the abdomen lying with knees bent and inhale.
Exhale and lower one knee out to the side. Inhale and return the knee to the middle.
Repeat on the other hip

3. Transverse Abdominus Contraction in Supine With Arm Elevation

Activate the transverse abdominis muscles in lying with knees bent.
Raise your arms in the air maintaining the abdominal control.
Hold for the prescribed time then lower the arm.

4. Single Leg Stretch

Lay on your back with knees bent.
Prepare the abdomen and inhale.
Exhale and slide one leg away so the leg is flat on the floor.
Inhale and slide the heel away so the leg is bent

5. Double Leg Stretch

Lay on your back with knees bent and abdomen engaged.
Exhale and raise the arms up over the head.
At the same time slide one leg away from you along the floor. Inhale then lower the arms to the floor and slide
the foot back towards you

6. Hundreds

Lay on your back with knees bent. Inhale to relax the spine.
Exhale then raise one leg off the floor and bend into the tabletop position.
Hover the arms off the floor raising up then down. Hold this for the number of arms raises prescribed

7. Advanced Double Leg Stretch

Lay on your back with knees bent and abdomen engaged.
Raise the legs one at a time into a tabletop position while raising arms vertically.
Exhale then lower the arms overhead keeping the legs still. Inhale then raise the arms to a vertical position