Core Stability Training Exercises

Dynamic Lumbar Stabilization Exercises for improved Core and Back Muscle Strength

Finding a neutral spine position is important when you are practicing core stability training. You need to be able to find the mid point between the two extremes of a fully arched and fully flattened spine.

core stability training

Climb onto your hands and knees. Find a neutral position for your pelvis – the ‘neutral spine’ position. By neutral I mean mid way between arched toward the floor or the ceiling.

Let your stomach muscles completely relax.

  • Slowly tighten your pelvic floor and gently lift your lower stomach muscles up.

  • This should be a slow controlled movement and you should continue to breathe normally throughout. Imagine you are gently tightening a belt around your lower waist.

Don't suck your breathe in too much or work too hard at this. It should be gently done. Try and hold the contraction for 10 seconds or 10 breaths 10 times in a row. If that is too difficult then do less and build up.


Difficulty – Easy

This exercise gets you used to finding a neutral pelvis which is important for core stability training or your abdominal and back muscles.

If this is too hard try these core stability traing exercises.

Read more about the role of transversus abdominis and the research about these types of exercises for lower back pain.

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