Home / Exercise & fitness / Exercise basics / Beginners workouts / Core stability
Core stability exercises for beginners
In order to maximize the amount of core stability you have, you need to learn how to effectively recruit the trunk muscles and then use this strength you have from these muscles to help you maintain a proper lumbar position while performing dynamic movements.
Core stability is going to be critical while you are participating in any type of physical activity because it will decrease the risk of back injuries while also helping to maintain proper balance and aid in effective body functioning. If you have a good amount of core stability behind you, it will be far easier to develop the high force and strength levels needed to perform a variety of movements.
To work on your ability to do this, first practice tensing and relaxing the trunk muscles. This can be done at any place and any time - while you're in your car stopped at a red light for example. All you need to do is think about all the muscles that are in the centre of your body and then tighten them up so they are contracted. Try and breath in and out while maintaining this contraction, as that will ensure you can maintain control for longer periods of time.
Once you get good at doing this while in a sitting position, then you'll want to work towards contracting them while moving. Then, the next step after that is to focus, when performing a variety of dynamic movements, on contracting them as well. While doing so you will also likely notice that your lumbar position naturally improves as you are holding a much better posture than you formerly did.
Finally, be sure every once in a while to stretch out the muscles in this area of the body as well. Since you will be calling them into play more often when practicing this, there is a higher chance they maybe become sore and tight. Not only do you want to have strength in this area of the body but having the flexibility that allows you to cover a wide range of motions is also highly beneficial.