7 Core Stability Exercises

Developing core strength is fundamental to everyday physical health. Strong core improves balance, mobility and movement patterns. Exercises We found through an extensive study that there are seven exercises offered in this workout set that can be done with a combination of dumbbells and barbells.


These exercises could be performed with a combination of dumbbells and barbells. These exercises can be done in a variety of ways. Standing dumbbell press, standing calf raises and most exercises involving the weighted barbell are examples. These exercises can be performed with a combination of dumbbells and barbells. These exercises can be done in a variety of ways. Standing dumbbell press, standing calf raises and most exercises involving the weighted barbell are examples.

BOSU Bird Dog

Focus: Core stability

How to Perform: Stand with your left arm near the horizontal; shift your weight to the left leg and crush it down next to you, keeping both legs straight. After about 10 seconds, raise one hand overhead for a full second before lowering it. Repeat a second time, then a third time, then a fourth time, then a fifth time, and so on. , alternating legs.8 Go down and touch your toes, raising one leg at a time until you’re standing on one foot. Lower the other leg to the floor and simultaneously lift that leg off the floor, then switch legs. Repeat twice more, switching legs each time.

Regression: Perform the exercise on the floor.

Supine Toe Taps

Focus: Core stability

How to Perform: Draw your legs up and then lower them onto the floor, with elbows bent and torso upright. Alternate tapping both feet onto the floor and then move your dominant leg forward. Stop when it’s nearly at shoulder level. For example, if you’re right handed, touching a quarter with right hand first THEN the left foot. , then the left foot again then the right, etc. Tilt your head forward, eyes closed and breathing softly. When you are done focusing on one place and/or zone, feel your breath moving through you as a warm sensation going from head to toe (front to back) – one of the most effective workouts for Tapping.

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Regression: Slide your heel on the mat alternating legs, both of your feet on the floor.

Marching Hip Bridge

Focus: Lumbo-pelvic stability

How to Perform: This routine is just like a back loading technique that teaches the pelvic lift. Lift the hips off the floor as you squat down but keep a neutral pelvis throughout. . This allows you to better absorb the weight of your body and make it easier on your knees.3-Stance Squat: This is a great way to warm up and get your legs ready for a lot of heavy lifting.

It’s called the 3-stance squat because you’re going to do more than three reps in each stance. On that first rep, you’re going to squeeze your glutes and hams, not to mention the hamstrings. You want that full stretch on the way up and arms-over-head position on the way down. Regular Squats: Lower yourself until your thighs are parallel with the ground or until your knee is straight. Your legs should be a straight line from buttock


Regression: Save time by following these great tips about Korean hip bridges

Stability Ball Deadbug

Focus: Core stability

How to Perform: Twist until you feel the complete engagement of the spine and the bones. Flex your knees, hips and trunk to elongate them then press hard against the stability ball with both legs. Enter a full shoulder press. As the knee is in 90 degrees, as it returns back to center does not matter as much. Thought you knew, and it is important for you to maintain posture when standing on your feet after punching. Once the return back to center syndrome starts triggering memories of injuries toward your thigh region and calves, a simple and quick program would be beneficial.


Regression: Lower into your squat, keeping a standing motion and try to keep your knees at 90 degrees. Tuck both feet under you faster and try to get everything lower than for joint 1

Forearm Plank With Toe Taps

Focus: Core stability and hip strength

How to Perform: The monobrow is a posture that is acceptable for people with full beards or people who are naturally shorter than their head-to-toe ratio. It isn’t a posture recommended by doctors. When not in use by athletes, it can usually be tolerated just fine. Use TRX to perform controlled drops of leg length no lower than a 4 inch radius. Change to BOSU and perform 20 reps on each leg.

Regression: Natural human forearm plank with weights.

Side Plank With Torso Rotation

Focus: Core strength and shoulder stability

How to Perform: After learning the concepts of target setting and content curation, it is time to tackle the issue of sequence. Choose your sequence type carefully and take meticulous measures to create an optimal learning experience in the time available. It’s important to understand the different mindsets that can be created easily.

Regression: The goal of this task is to practice how to keep your lower body stable during side plank exercise.

Single-Legged Deadlift


Focus: Posterior strength

How to Perform: Hold a set dumbbells and stand tall with feet hip-distance apart. The right foot off the floor; hinge the pelvis to glide over the top of the left leg. The head should balance the left leg on one side, with each hip lifting to an equal degree. The lowest weight point should be in line with your waistline. Keep the pelvis neutral.

Regression: Fantastic!! Results from my deadlift workout!!