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    Core Stabiliry

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    Rashid Buhari
    The document describes a progression of core stability exercises targeting the lower abdominals. It outlines 5 levels of exercises of increasing difficulty. Each level provides instructions for starting position, actions to perform, and repetition guidelines. The exercises involve hollow holds and controlled leg movements while maintaining a neutral pelvis and spine.

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    Core Stabiliry

    Uploaded by

    Rashid Buhari
    592 views7 pages
    The document describes a progression of core stability exercises targeting the lower abdominals. It outlines 5 levels of exercises of increasing difficulty. Each level provides instructions for starting position, actions to perform, and repetition guidelines. The exercises involve hollow holds and controlled leg movements while maintaining a neutral pelvis and spine.

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    The document describes a progression of core stability exercises targeting the lower abdominals. It outlines 5 levels of exercises of increasing difficulty. Each level provides instructions for starting position, actions to perform, and repetition guidelines. The exercises involve hollow holds and controlled leg movements while maintaining a neutral pelvis and spine.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pptx, pdf, or txt
    592 views7 pages

    Core Stabiliry

    Uploaded by

    Rashid Buhari
    The document describes a progression of core stability exercises targeting the lower abdominals. It outlines 5 levels of exercises of increasing difficulty. Each level provides instructions for starting position, actions to perform, and repetition guidelines. The exercises involve hollow holds and controlled leg movements while maintaining a neutral pelvis and spine.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pptx, pdf, or txt
    of 7

    Core Stability Exercises

    Lower abdominals progression


    level 0.3 (adapt.S.Sahrmann 2002)

    STARTING POSITION: supine, knees bend palpate TrA ACTION: hollow your lower stomach turn coccyx anteriorly lift one leg off the ground by maintaining pelvis and lumbar spine in neutral position (no rotation, bulging of abdominals) REPETITION: 2-4 sets 10 reps / leg

    Lower abdominals progression


    level 0.4 (adapt.S.Sahrmann 2002)

    STARTING POSITION: supine, knees bend lift one leg against the thorax palpate TrA ACTION: hollow your lower stomach turn coccyx anteriorly lift one leg off the ground by maintaining pelvis and lumbar spine in neutral position (no rotation, bulging of abdominals) REPETITION: 2-4 sets 10 reps / leg

    Lower abdominals progression


    level 0.5 (adapt.S.Sahrmann 2002)

    STARTING POSITION: supine, knees bend lift one leg but not against the thorax = 90r palpate TrA ACTION: hollow your lower stomach turn coccyx anteriorly lift other leg off the ground by maintaining pelvis and lumbar spine in neutral position (no rotation, bulging of abdominals) REPETITION: 2-4 sets 10 reps / leg

    Lower abdominals progression


    level 1A (A-C), 1B (D-E) (adapt.S.Sahrmann 2002)

    level 1A

    STARTING POSITION: supine, knees bend palpate TrA ACTION: hollow your lower stomach turn coccyx anteriorly level 1A: lift one leg against thorax level 1B: lift one leg in 90r lift the other leg off the ground by maintaining pelvis and lumbar spine in neutral position (no rotation, bulging of abdominals) REPETITION: 2-4 sets 10 reps / leg

    > 90

    = 90 level 1B

    Lower abdominals progression


    level 2 (A-B), 3 (C-D) (adapt.S.Sahrmann 2002)

    STARTING POSITION: supine, knees bend palpate TrA ACTION: hollow your lower stomach turn coccyx anteriorly level 2: lift one leg in 90r extend and flex the other leg by maintaining pelvis and lumbar spine in neutral position (no rotation, bulging of abdominals), keep the sole constantly in light contact on the ground level 3: like previous but keep the extending/flexing leg off the ground REPETITION: 2-4 sets 10 reps / leg

    = 90

    = 90

    STARTING POSITION: Lower abdominals progression supine, extended legs level 4 and 5 (adapt.S.Sahrmann 2002) palpate TrA ACTION: hollow your lower stomach turn coccyx anteriorly level 4: extend and flex both legs by maintaining pelvis and lumbar spine in neutral position (no rotation, bulging of abdominals), keep the sole constantly in light contact on the ground level 5: like previous but keep the extending/flexing leg off the ground REPETITION: 2-4 sets 10 reps / leg

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