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Module 2: Core Stability: How stable is your spine and body?

WHAT WILL YOU LEARN FROM THIS MODULE?

At the end of this module, you should be able to:

1. Explain the nature and benefits of core stability exercise;

2. Perform the different core stability exercises with accuracy, strength, and
endurance; and
3. Rationalize the importance of determination and patience in order to achieve a
toned body.

WHAT IS THIS MODULE ALL ABOUT?

This module is designed for you to assess your capacity in performing physical
exercises that require muscular strength and endurance. This module will inform you
about the value of core stability exercises to your spine and body in general.

What are core muscles?

The core muscles include the abdominal, spinal, pelvic floor and hip muscles that
work together to provide stability in stationary and moving positions. They act as a
corset around the trunk and are important as all other movements are generated from
here.

What is core stability?

Core stability refers to your ability to stabilize your core. Stability, in this context,
should be considered as your ability to control the position and movement of your core.
Thus, if you have greater core stability, you should have a greater level of control over
the position and movement of any area of your body. Your body's core is frequently
involved in aiding other movements of the body, such as the limbs, and it is considered
that by improving core stability, your ability to perform these other movements may also
be improved. If your core is stable, then the muscles of your trunk help keep your spine
and body stable. This helps you stay balanced when you move. If your core muscles
are strong and they contract when they should, your posture will be better.
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What are the muscles involve in core stability?

The major muscles involved in core stability include the pelvic

floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus
abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and
the diaphragm. The minor muscles involved include thelatissimus dorsi, gluteus
maximus, and trapezius. Notably, breathing, including the action of the diaphragm, can
significantly influence the posture and movement of the core; this is especially apparent
in relation to extreme ranges of inhalation and exhalation. On this basis, how a person
is breathing may influence their ability to control their core.

What is Core Strength?

Before you will understand what core strength is, you need to know about your
core. The core of the body is broadly considered to be the torso where most of the
movements are highly dependent. It is the whole part of your body except the legs and
the arms, and a large part of your posture is determined by it. The core muscles align
your spine, ribs, and pelvis to resist a specific force, whether static (force that does not
change) or dynamic (with force of external resistance). Core muscles create a solid
base for your body, allowing you to stay upright and stand strong on your feet. The
major muscles of the core reside in the area of the belly and the mid and lower back,
and peripherally include the hips, the shoulders and the neck. No matter where your
motion will start, it produces a rippling effect on your body upward and downward.
Example, you are hitting a shuttlecock, the motions that is necessary will either originate
in your core or move through it.
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The human anatomy is built to take force upon the bones and direct autonomic
force in the desired direction through various joints. You can effectively manipulate the
muscles in the core, like if you want a slight forward lean when you run, or efficiently
move up and down hill, you need to have some control over your movement in the
sagittal (back and forth) plane. If you want to limit or enhance rotation, you need to
strengthen muscles that give you control in the transverse plane. Lastly, if you want to
keep your balance like in a rocky terrain, you need to have strong muscles that allow
you to affect desired movements in the coronal/frontal plane.

(insert picture of a human anatomy showing plane)

What Your Core Does?

1. The major function of your core is it acts as a stabilizer and protector of the spine. It
creates stiffness that limits excessive movement as you extend, flex, and rotate.
The inner core which is comprised of the diaphragm, pelvic floor, multifidi, deep
cervical flexors, and transverse abdominus are engage first during movement or
breathing to protect the spine. The outer core muscles. The outer core stabilizes and
protects the spine but with a more defined movement functions.
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2. The core also provides internal pressure to expel substances like vomit, feces,
carbon-laden air etc.

3. It has the ability to produce force with respect to core stability, which is the ability to
control the force you produce.

How Will You Make Your Core Stronger?

Sometimes you would focus more on the training of your core as a prime mover
and in isolation doing crunches, push up, etc. this way of training will not only miss out
the most important function of the core but as well as gaining better strength, more
movement efficiency, and longevity of health.

Having a six pack abs is only one concept of a strong core, don’t be confused of
it but if you have a well defined abdominal muscles most likely you have a strong core.
You will only get a strong core if you will work hard on it. Core strength exercises can be
done on a mat or a carpeted floor. There are many ways to achieve it by going to the
gym or by following the videos.

What are the benefits of core stability exercises?

Core stability may promote the following benefits:

• Improve posture
• Reduce pain
• Greater control of movements
• Promote normal movement
• Improve the efficiency of the muscles
• Reduce strain on the lower back
• Reduce muscle imbalance
• Increase stability of the spine and pelvis
• Increase muscle strength and flexibility
• Improve balance and coordination
• Reduce muscle spasm

What should be the proper posture?

Posture is the position in which you hold your body upright against gravity while
standing, sitting or lying down. Good posture involves training your body to stand, walk,
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sit and lie in positions where the least strain is placed on supporting muscles and
ligaments during movement or weight-bearing activities.

Standing Properly

Sitting Properly

Walking Properly
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Benefits of Good Posture

• Improves bodily alignment.

• Eliminates back and neck pain.

• Improves breathing.

• Improves memory and learning.

• Makes you look taller and slimmer.

• Makes you look confident and powerful.

Who will benefit from core stability exercise?

Individuals who are suffering from the following illnesses will benefit from core
stability exercises.

• Back or pelvic pain

• Chronic pain
• Post lower limb and abdominal surgery
• Poor posture and muscle imbalances
• Spinal problems
• Preparation for an event or as part of your training
• As part of an injury rehabilitation program
• Injury prevention
• Neurological conditions e.g. stroke

Are core stability exercises limited to sit-ups and crunches?

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Many people think that doing lots of sit-ups or crunches are the solution, but that
is old thinking and could possibly even lead you to injury. Performing the sit-up
movement actually can produce “hunchback posture” when done in high volume.
Crunches are most definitely not the best exercise for the core.

People generally do crunches all wrong, even when done with strict and correct
form. The crunch represents an unnatural and awkward movement for the human spine.
Hands behind the head, cause neck muscles to tighten, resulting in a forward tilt. This
causes pressure on the lumbar spine, in order to get great core strength, there is a need
to build and tone many muscles in the trunk and pelvis, which include back muscles,
butt muscles, stomach muscles and even chest and upper thigh muscles.

Core Stability Exercises for Beginners

Here’s a great little circuit that will challenge your core safely and effectively:

• Bird-dogs – 10-12 reps

• Plank – 30 seconds

• Side Plank – 30 seconds each side

• Glute Bridge – 10–12 reps

Recover for 1 minute; repeat the circuit 2 more times

Bird Dogs

Begin on your hands and knees, with a neutral spine and a tight core.
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In one movement, lift your left arm – bent to 90 degrees at the elbow – and your right
leg off the ground. When your arm and leg are parallel to the ground, hold the position
for five seconds, keeping your core and glutes strong.

Slowly return to the starting position and repeat on the other side.

Plank

This one is a “must” on any list of classic core strengthening exercises for
beginners because it works.

• Begin on the floor, supporting your weight on your elbows, which should be
directly under your shoulders. Extend your legs straight out behind you, as you
press into your heels.

• Tighten your core and keep your back straight. Hold this position.
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• If this is too challenging to do with your knees elevated, you can drop your knees
to the floor and hold from that position, being sure to keep your core engaged.

Side Plank

• Lie on your side, with your weight on your right elbow, which should be aligned
directly under your right shoulder, and your knees bent. Tighten your core and lift
your hips off the ground. Hold this position.

• Switch sides when the rep is complete. To make this more challenging, perform
the plank with straight legs.

Glute Bridge

Lie on your back with your knees bent and your feet flat on the floor.
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• Tighten your glutes and lift your hips off the floor.

• At the highest position, there should be a straight line from your knees all the way
to your shoulders. Be careful not to “crunch” your neck by shrugging your
shoulders up toward your ears. Hold the contraction for five seconds before
returning the to starting position.

• To make this more challenging, perform the movement as described but lift your
right leg off the floor when you reach the top of the bridge, keeping your glute
muscles engaged. Return your rights leg to the ground and then lift your left leg.
Return to the starting position.

I DARE YOU

Activity 1

NAME ___________________ DATE_____________

SUBJECT & CODE___________

But before you decide to take on to any of the core strength exercises that are found
on the next section of this module you need to follow the guidelines below:

1. Be sure that you are in your proper attire, like wearing comfortable t-shirt, and
jogging pants, short pants, leggings, or cycling short.

2. Have a warm up exercise for 15 to 20 minutes.

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Give it your best shot!

Correctly perform the exercises shown below and record your performance in the 3 rd
column.

CORE STABILITY EXERCISES TARGET ACHIEVED SCORING

FOR BEGINNERS

1. Bird dogs Based from your performance,

rate your core stability from 1-
10-12 5, five as the highest and one
Repetitions as the lowest. Explain your
rating.

2. Plank

30 seconds

3. Side plank 30 seconds

each side

4. Glute bridge

10-12
repetitions

Core Strength vs. Core Stability

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❖ Core stability is the ability of the core to resist an unwanted movement. Whereas,
core strength can be identified as the amount of force the core can produce to
perform a desired movement.

❖ Any physical activity that requires in maintaining balance is core stability while
anything that requires in resisting fatigue is called core strength.

❖ Core stability is the ability to keep one’s posture and position stable whereas, core
strength is the ability to hold a position while resisting fatigue.

Signs of Poor Core Stability

If you experience any of the following symptoms you may have

poor core stability:

• reduced sports performance

• weak stomach muscles
• poor balance
• "collapsing" technique in running or landing
• slower times
• less power
• increased injuries, aches and pains

Back Pain Specific Core Instability

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Core instability affecting your lower back can result in any of the following symptoms:

▪ sudden jolts of back pain for no particular reason

▪ sudden severe back pain with a giving way feeling of your leg
▪ difficulty standing back up to vertical after bending forwards
▪ push or walk up the front of your thighs to stand upright
▪ sudden catch of pain when almost returned to vertical from bent over
▪ impaired single leg balance
▪ higher incidence of clumsiness, falls or stumbles
▪ Incontinence (in severe cases)

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Activity 2

NAME ___________________ DATE_____________

SUBJECT & CODE___________

Quiz

I- True or False

Write the word TRUE if the statement is correct and FALSE if it is wrong. Write your
answer on the space provided.

1. Stability is the ability to control the position and movement of the core.
2. Sit-up is a good exercise for developing core stability.
3. Core stability is the amount of force the core can produce to perform a
desired movement.
4. In order to get core strength there is a need to build and tone many
muscles in the trunk and pelvis.
5. Breathing affects the ability to control the core muscles.
6. The crunch exercise leads to unnatural and awkward movement for the
human spine.
7. Core strength is the ability to do daily tasks without experiencing
fatigue.
8. Muscular endurance is necessary to acquire core stability.
9. Planking is a classic core strengthening exercise for beginners.
10. Core strength is also known as core stability.

II- Scrambled Letters

Arrange the following scrambled letters to form a word related to core stability. Each
number is provided with one letter to serve as clue.
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1. GLANNKIP _____I__ 6. SERANCITES _ _ S_ _ _ _ _ _ _

2. HUCCERNS C_______ 7. SURETOP ______E

3. SSLUMEC ______S 8. CLEANAB __L____

4. VETOMMEN _ O_ _ _ _ _ _ 9. RITBENGAH ____T____

5. THEGRTSN _ _ _ _ _ G_ _ 10. NIPES ___N_

Activity 3

Simulation: Form a group of 8-10 members. You are going to simulate a fashion show.
The focus of this task is for you to apply the proper postures of standing, sitting and
walking.

Activity 4

Essay: How important is proper posture in preparation for your career?

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Activity 5

1. After performing activity 1, what have you noticed with the reaction of your body?
Why do you think your body reacted that way that way?
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2. In strengthening your core, is it necessary to do crunches? Why?

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3. Why do you need to perform each core strength exercises precisely?

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