Core Stability – A Self-directed 12 week course.

Core stability refers to the ability of your muscles to stabilise the trunk during activity and function. While the abdominal muscles, especially the deepest abdominal muscle – Transversus Abdominus, are central to  trunk stabilisation, there are other important muscles as well. The deep back muscles, gluteal muscles, and pelvic floor muscles also play a role in stabilising the trunk for optimal function.

Click here for a video showing these muscles in action.

How to use the Core Stability Program

The goal is to provide you with a modular program of exercises which when done over time will activate and strengthen the muscles that stabilise your trunk, improving function, protecting your body, and hopefully reducing pain. The idea is to begin at module Week 1 and progress your way forward. You don’t have to strictly adhere to weekly progressions – these are simply a guideline. And, although you could do an exercise session each day, you will get good gains from completing sessions 3 times per week, or alternate days. Tip – schedule a regular exercise session time by setting a reminder alarm in your phone. Most people won’t complete all modules because the latter stage exercises will be too advanced. Listen to your body and progress when you can complete a module comfortably. Feel free to contact us if you have any questions, or you can book an online video session where we can work together remotely.

To receive the full 12 week Spinal Stability Program including video demonstrations contact us. (Free for a limited time)

To warm up, complete these spinal mobility exercises before you complete your stability session. 

Week 1 – Click Stability – Week 1 Class to access an on-demand class.

Click Stability – Week 1 to access a pdf copy of this module.

This module includes an exercise that teaches you to find the ‘neutral’ position of the spine, as well as exercises to activate the deepest abdominal muscle, transversus abdominus, in isolation. These exercises prepare you for more demanding strength exercises.

Week 2 – Click Stability – Week 2 Class for your on-demand class

Click Stability – Week 2 to access a pdf copy of this module.

This module introduces the skill of engaging the core muscles, then overlaying that with movement. Additionally, movements of your arms and legs place slightly more load on the core abdominal muscles, thus preparing you for stronger exercises.

Week 3 – Click Stability – Week 3 Class to access your on-demand class.

Click Stability – Week 3 to access a pdf copy of this module.

This module places increasing loads on the core using the arms and legs as levers as well as teaching you to stabilise your trunk in new positions. Additionally, the gluteal muscles are activated by the clamshell exercise.

Week 4 – Click Stability – Week 4 Class for your on-demand class.

Click Stability – Week 4 to access a pdf copy of this module.

This module of exercises builds on Week 3 by adding more demanding stability exercises.

Week 5 – Click Stability – Week 5 Class for your on-demand class.

Click Stability – Week 5 to access a pdf copy of this module.

This module challenges your further with more difficult exercises including variations of ‘plank’ type exercises for holding stability.

Week 6-8 – Click Stability – Week 6 Class for your on-demand class.

Click Stability – Week 6 to access a pdf copy of this module.

This module challenges you further with with stability exercises targeting your front, back, and side muscle groups.

Week 6-8 – Click Stability – Week 7-8 Class for your on-demand class.

Click Stability – Week 7-8 to access a pdf copy of this module.

This module challenges you further with with stability exercises targeting your front, back, and side muscle groups.

Week 8-10 – Click Stability – Week 9-10 Class to access your on-demand class.

Click Stability – Week 9-10 to access a pdf copy of this module.

In this module, the plank exercise becomes more complex and a single leg arabesque exercise introduces hip stability while maintaining a stable trunk.

Week 10-12 – Click Stability – Week 11-12 Class to access your on-demand class.

Click Stability – Week 11-12 to access a pdf copy of this module.

This is an advanced module using more complex movement patterns which demand a combination of both spinal mobility and stability.