Core conditioning

  • The knee tuck progression enhances core stability and strength. The progression ranges in difficulty from beginner level to very challenging. The knee tuck and variations can be performed using a slide-board, TRX or stability ball. The more instability is added, the higher the demand on the core.

  • The plank is a basic exercise to build core stability and strength. The plank can be performed with a straight arm or bent at the elbow. Through multiple progressions and variations the intensity and difficulty of the exercise can be increased, ranging from beginner level to very challenging.

  • The side/oblique bridge consists of exercises to improve core stability and strength. These exercises also strengthen the lateral system. Through various progressions the intensity can be increased. The side bridge is a static exercise, while the oblique bridge is the dynamic version.

  • The rollouts are core and abdominal strengthening exercises. Through various progressions the intensity and difficulty can be increased. The rollout can be performed using a stability ball, a medicine ball or an ab wheel.

  • The ab crunch strengthens the abdominal muscles. When a crunch is combined with a bicycle movement of the legs, the rectus abdominis and obliques are engaged more. A twisting crunch or a crunch on a stability ball, requiring constant stabilization, also gets the obliques firing more.

  • The knee/leg raise consists of exercises that target the abs, core and hip flexors. These exercises also generates a high muscle activity in the obliques because constant abdominal stabilization is required. The difficulty level ranges from easy to very challenging.

  • The heel/shoulder bridge consists of exercises to isometrically strengthen the core and posterior chain (hamstrings, gluteus muscles, low back extensor muscles). Through various progressions the intensity and difficulty can be increased.

  • The standing/kneeling core conditioning consists of exercises that target balance, stability and core strength. These exercise provide sport-specific core conditioning and have an excellent carry-over to daily activities.

  • Rotational core conditioning consists of exercises that enhance rotational core stability and strength. Torso rotation generates a strong contraction of the core muscles. Rotational core exercises are often a missing link in strength and conditioning programs.

  • Posterior core conditioning consists of exercises that strengthen the low back extensor muscles. Muscular endurance and strength of the low back extensors plays an important role in preventing low back pain and injury.