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Best Core Stability Exercises at your Home Gym in 2022
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Best Core Stability Exercises at your Home Gym in 2022

First, let's clarify the concepts of "core stability" and "core strength." In simple terms, core stability refers to the ability of the body to maintain a neutral position of the spine and pelvis when the body is in a stable state of support and no obvious external loads; the ability to control the direction of movement of the spine and pelvis.

Therefore, in today's training, we build the core stability to lay the foundation for future training.

It should be noted that the core muscle group does not function as a single muscle but through neural control to coordinate multiple muscle groups to complete the action. The figure below shows you can look at the core stability model and core strength influencing factors. It can be seen that innervation plays a very important role in the core muscle group's function.

Best Core Stability Exercises at your Home Gym in 2022-Muscle Man

Core Stability Training

1. Activate core muscles

Deep breathing core control

Purpose of the action: activate the deep core muscles such as the transversus abdominis, multifidus, and diaphragm;

Action Description:

Step 1: Stand naturally, take a deep breath first, and contract and relax the abdomen with the breathing;

Step 2: Continue to take a deep breath, but keep the abdomen in a contracted state. At this time, you should be able to feel the contraction of some core muscles, especially the transverse abdominis; The action lasts 30 breaths.

Action points: Breath deeply to fully contract the diaphragm and increase the intra-abdominal pressure. Otherwise, the transversus abdominis and multifidus cannot be effectively activated.

2.Basic core stability training

  • Supine leg raise with stability ball
Best Core Stability Exercises at your Home Gym in 2022-Supine leg raise with stability ball
  • Extend your chest and raise your legs
            
Best Core Stability Exercises at your Home Gym in 2022-Extend your chest and raise your legs
  • Neck Support Supine Leg Raise
           
Best Core Stability Exercises at your Home Gym in 2022-Neck Support Supine Leg Raise
  • Supine leg raises that support the lower back
            
Best Core Stability Exercises at your Home Gym in 2022-Supine leg raises that support the lower back
  • Flat plank with open hips
            
Best Core Stability Exercises at your Home Gym in 2022-Flat plank with open hips
  • Dynamic plank exercise
Best Core Stability Exercises at your Home Gym in 2022-Dynamic plank exercise
The purpose of core stability training is to build strong core muscles. During exercise, the core muscles can stabilize the spine like a waist girdle and ensure the effective transmission of power. Completing an action is usually a dynamic chain process, which includes many links, and the trunk is an important link. This process stabilizes the center of gravity, transmits power, and is also an important link in ordering and exerting force. It plays an important pivotal role in the upper and lower limbs' coordination, interaction, and exertion.

 

 

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