To Build Your Strength and Stability

Posted by tan xiao yan on

Many people have heard the term “core strength and stability” but few would claim to know exactly what the term actually means. core stability means “stability of the spine” while the core strength is the ability to support the spine and keep the body stable and balanced.Core strength and stability training targets the core muscles, including the abdominal muscles, back muscles and the muscles around the pelvis.Building core strength and stability helps to prevent injuries in activities and provides the foundation for all arm and leg movements.

In today’s article, we will learn the core strength and stability exercises.

Thigh rock-back大腿后背的图像结果

Stand on your knees with your toes tucked. Keep your back straight and your thighs parallel.(If this hurts your knees, use a mat or towel and stand on that for a little cushioning.)
Hold a dumbbell about five to eight pounds, comfortably with both hands in front of your chest.
Take a breath in and as you exhale.Lean back, keeping your hips open and aligned with your shoulders, stretching the front of your thighs.
lean back as far as you can, squeeze your buttocks and slowly bring your body back to the upright position.
Repeat four to five times.


Lie flat on your back. Bend your elbows and put your hands on the back of your head. Bend your knees and draw them into your ribs. pulling your navel in toward your spine and actively pressing your lower back flat on the ground.
Raise both legs straight up toward the ceiling, keeping them straight, continuing to engage your abs and pressing your lower back into the ground. slowly lower your right leg down toward the ground until it is a few inches above. Then lift your right leg back up and lower your left leg down toward the ground.
Repeat this move for a total of 30 times.

crossover crunch
Crossover crunch

Lay down on the mat flat on your back, with your knees bent and your feet flat on the floor. Put your palms back your head,cradling the base of your skull.keep being in a straight line from the tip of your head to your tailbone.
Take deep breaths. As you exhale your next breath, use the muscles in your core to lift your upper body off the ground. Unlike traditional crunch, you should cross your shoulders at a diagonal in front of your body, using your right elbow to touch your left knee.
Slowly lower your upper body back to the ground.
Repeat the move, but using your left elbow to your right knee. Take ten repetitions as a set, and three sets would be perfect.

Lemon SqueezerImage result for lemon squeezer exercise

Lie on your back on a floor mat with your legs straight and your arms straight over your head. Tilt your hips slightly by pushing your abdomen toward the floor to support your lower back.
Lift your legs, keeping them straight and together and then raise them to at least a 45-degree angle.
Lift your hands and your upper body toward your legs to try to touch your feet, forming your body a "V" shape, and squeeze your abdominal muscles tightly.
Lower your back toward the floor but don’t touch the floor, with your arms and legs about 6 inches above the floor, focus the exercise on your abdominal, fighting gravity when you lower.
Repeat the exercise for 10 repetitions.

Bridge with leg liftImage result for bridge with leg lift

lie on your back with your knees bent and your feet flat on the floor, making your feet an approximate distance away from your hip.
Keep your torso in one flat piece, press your feet into the mat and squeeze your butt when you lift your hips up off the mat.
Lift up high enough that your body maintains the straight line from shoulder to the knees.
Extend one leg out, keeping it at the height of your knee. Come back down and lift up and lift the other side. Try to hold five 10-second holds before switching to the other leg.

Front plank extension

Begin in prone plank position with the trunk, hips, and knees in neutral alignment.
Next, lift the left leg off of the ground, flex the knee of the left leg, and extend the hip past neutral hip alignment by bringing the heel toward the ceiling.
Hold for one second at the top and then return to parallel for one second.
Repeat 5-10 times on each side and then repeat on the other side.

Side bend plank

Face the side of the mat and get into a mermaid position, with your left palm on the mat and our wrist under your shoulder.
Extend your legs to the sides and lift your hips, getting into a side plank position with your feet stacked and your top arm over the top leg.
Lower your hips toward the mat and lift them. Do the move for several times and lift your arm up toward the ceiling for a stretch at the last time.
4.Then lower your knees and your arm and then transit to the other side.

Dead bug with foam roller

Place your foam roller and in the center of your exercise mat. Lie lengthwise on the roller with your whole trunk on the roller.
Lift both knees up to the table top position (knees above the hips, knees bent to 90 degrees) and have your hands resting lightly on the floor for balance, with Your core engaged (belly button pulled toward your spine) to make sure that your low back is not over-arched.
Exhale and extend your hips slightly, reaching your feet toward the far wall. Engaging your abdominal throughout the exercise, inhale and bring your knees back to the start position.
Repeat 5-10 times.

It requires plenty of exercises and training to become a cyclist.Core strength and stability is what we focus on to make sure the cyclists would have enough strength to bike for a long time safely.