Activity no.

5- Core Stability Exercise

Direction: Take a photo of yourself while doing the different Core Stability Exercises

Supine Toe Taps

Focus: Core stability
How to Perform: Lie on your back and place your arms by your sides. Engage the abdominals
and draw the navel toward your spine. Lift the knees to 90 degrees. On a two-count, lower your
right foot to touch the floor, and on a two-count, return it back to 90 degrees. Perform the same
movement with your left leg and continue to alternate tapping the right and then the left foot onto
the floor. Perform 10 reps on each leg.
Regression: Keep your feet on the floor, and slide your heel on the mat, alternating legs.

Marching Hip Bridge

Focus: Lumbo-pelvic stability
How to Perform: Lie on your back and place your hands by your sides. Lift the hips and hold a
hip bridge. Lift the right foot off the floor to 90 degrees at the hip and knee. Return the foot onto
the floor and then lift the left foot to 90 degrees; return to centre. Keep the hips lifted and
maintain a neutral pelvis as you alternate leg lifts for 20 repetitions.
Regression: Hold a static hip bridge, keeping both feet on the floor for 30 or more seconds.

Forearm Plank with Toe Taps

Focus: Core stability and hip strength
How to Perform: Position the body into a forearm plank with the feet touching. Begin
alternating lateral toe taps, where the right foot pushes away from the body, touches the floor and
then returns to centre. Repeat with the left leg. Complete a set of 10 reps on each leg. Use a
BOSU to make the exercise more challenging.
Regression: Perform a static forearm plank with feet hip-distance apart.
 Side Plank with Torso Rotation
Focus: Core strength and shoulder stability
How to Perform: Position the body into a forearm side plank. Both legs should be extended.
Lift the top arm over the chest and then rotate with your rib cage to draw the hand underneath the
ribs. Repeat this motion for 10 to 12 repetitions and then perform on the other side.
Regression: Perform the exercise in modified side plank with your bottom shin on the floor.

Basic Crawling Exercise

1.Baby Crawl (0:15)

The baby crawl is a great place for beginners to start. It is a great move to help improve your
coordination and introduce you to contralateral movements (aka opposite arm and opposite leg
working together). 
To do the Baby Crawl, start on your hands and knees with your knees under your hips and your
hands under your shoulders. To begin crawling forward, step your right hand and left knee
forward then your left hand and right knee. Do not take too big a step forward so that your
opposite arm and opposite leg can work together. Brace your core as you crawl forward.
To move backward, keep the same movement pattern; however, make sure you don’t take too
big a step backward otherwise you will overload your shoulders. You want to keep the
movements small and tight and make sure your core is engaged the entire time.
Once you feel comfortable with the contralateral movement, try progressing to the Traditional
Bear Crawl or the Table Top Crawl.

2. Traditional Bear Crawl (0:32)

The Traditional Bear Crawl is similar to the crawl that many babies do with their limbs straighter
and their butt up in the air. Because your butt is up in the air, the move is a little less challenging
for the core than the Table Top Crawl.
To do the Traditional Bear Crawl, start on your hands and knees with your knees under your hips
and your hands under your shoulders. Then push your butt back and up into the air. With your
legs and arms basically straight, step your left hand forward and your right foot forward. Then
step your right hand forward and your left foot forward. 
Keep crawling forward on your hands and feet with your butt up in the air.
To Bear Crawl backward, you may find that you move the same arm and the same leg to step
back to move more quickly backward.
Keep your butt up in the air as you crawl forward and backward.

3.Table Top Crawl (0:46)

The Table Top Crawl requires more core strength and stability than the Traditional Bear Crawl.
It also requires more hip mobility and a decent amount of shoulder strength, especially to crawl
backward. Plus, because your knees are bent, you will feel your quads working hard as you
crawl.
To do the Table Top Crawl, set up on your hands and knees with your knees under your hips and
your hands under your shoulders. Flex your feet and lift up onto your toes/the balls of your feet.
Then take a step forward with your left foot and right hand, keeping your knees close to the
ground and your back flat. Make sure to brace your core so that your hips don’t wiggle a lot side
to side as you crawl forward.
Then step forward with your right foot and left hand. Keep crawling forward, moving the
opposite arm and opposite leg together. Take small steps forward so that you don’t get too spread
out. You don’t want your hips to start to wiggle and your butt to go up in the air. Also, keep your
knees as close to the ground as possible.
You can also do the Table Top Crawl backward. Backward may be a bit more challenging and
harder on the shoulders. Make sure to keep your steps small, especially when starting out, so that
you don’t overload your shoulders and can keep up the contralateral movement.
To do the Table Top Crawl backward, step back with the opposite arm and leg. Make sure you
don’t get too spread out as you crawl backward. If you reach too far back with your feet and get
too stretched out, you’re going to put a lot of pressure on your shoulders and then you won’t be
able to move fluidly. Keep you steps nice and short and compact to start with and your knees
close to the ground. Make sure to brace your core and keep your butt down.

4. Gorilla Crawl (2:12)

The Gorilla Crawl is a great crawling variation to work your legs and core. It is more challenging
for many people because it requires a bit more hip mobility.
To do the Gorilla Crawl, start standing with your feet wider than shoulder-width apart. Then
bend over and reach your hands out on the ground in front of you.
You will shift your weight forward to your hands on the ground and then jump your feet forward
outside your hands.
Once you’ve jumped your feet close to outside your hands, you will again reach your hands out
and place them in front of you on the ground before jumping your feet back outside your hands.
Your weight may feel like it is a bit forward during this crawl. Do not stand up between reps.
The more mobile your hips, the more you will be able to get your feet outside your hands.
Beginners may need to do more of a Gorilla “walk.” Beginners will want to step one hand out
first before bringing the other hand out to meet it instead of reaching both out at the same time.
They will still want to jump their feet outside their hands, but will make the move easier by
walking their hands out instead of jumping them out.

5. Inchworms (2:41)
This is a great crawl to include in your warm up routine because it can help stretch your
hamstrings, hips, abs and even your chest. If you have low back pain, this is a great crawling
exercise to include in your routine.
To do the Inchworm, start standing with your feet together. Bend over and place your hands on
the ground in front of you while trying to keep your legs straight.
Walk your hands out while keeping your legs straight until you are in the plank position. Then
drop your hips toward the ground and arch back, pressing your chest out. You can even look
back and up toward the ceiling as you drop your hips and press your chest out. Keep your arms
straight as you do this almost Upward Facing Dog variation.
Then return to the plank position before you begin to walk your feet in, keeping your legs
straight and pushing your butt up toward the ceiling. Walk your feet in as close to your hands as
your flexibility allows.
Repeat walking your hands back out while keeping your legs straight. If you need to, you can
even stand up between Inchworms.
Beginners may need to bend their knees a little as they perform the Inchworms. Try to stretch
your hamstrings though as you walk out and back in.

6. Army Crawl/Soldier Crawl (3:32)

While with a true Army Crawl you will want to drag your body on the ground, with our Army
Crawl variation you won’t actually drag your body on the ground. Instead you will crawl forward
on your forearms keeping your body low to the ground.
The Army Crawl is also a contralateral movement. When you crawl you will step forward with
your left forearm and right leg then your right forearm and left leg. Try to stay as low to the
ground as possible.
The Army Crawl is a great crawling variation to use with the Partner Crawl Under, Jump Over
exercise when you have to crawl under your partner (although you can use a Table Top Crawl if
your partner is taller). For a workout using the Partner Crawl Under, Jump Over, check out
this Partner Strength and Cardio Circuit.