Core Stability and Core Exercises for Injury Prevention

Maximize your core stability and prevent sports injury.

by Brad Walker | Updated January 10, 2024

What is Core Stability?

Core stability is the coordinated effort of the deep muscles of the trunk, pelvis, hips, the abdominal muscles and the small muscles along the spinal column. These muscles contract together to create force used to hold the spinal column in alignment.

The strength of these muscles is less important than their endurance and co-contraction. Since these muscles must stabilize the spinal column during all movement they must have good endurance with enough strength to counter forces placed on them during extreme activities. The muscles must be equal in strength and contract in correct proportions to maintain the proper posture of the spine during all activities.

From Wikipedia, the free encyclopedia…

“In kinesiology, core stability is a person’s ability to stabilize their core (all parts of the body which are not limbs). Stability, in this context, should be considered as an ability to control the position and movement of the core. Thus, if a person has greater core stability, they have a greater level of control over the position and movement of this area of their body. The body’s core is frequently involved in aiding other movements of the body, such as running; thus it is known that improving core stability also improves a person’s ability to perform these other movements.”

How do you Improve Core Stability?

It is important to differentiate between core strengthening and core stability. Core stability deals with the ability to stabilize the spinal column during all movements. This does not necessarily pertain to the strength of the muscles or force of their contraction.

The muscles involved are also different:

Improving core stability requires working the muscles in their specific function. These muscles are stabilizer muscles and therefore contract with a static or isometric contraction. They do not move, which means they must be worked with both static and dynamic exercises.

These muscles are under static stress all day long. This requires a high degree of endurance, along with adequate strength to handle sport or fitness-related movements. The exercises must stress endurance under increasing workloads to focus on gradual strengthening of the muscles while enhancing endurance.

Finally, the muscles must be worked in their correct anatomical position. The spine has a natural S-curve that is designed to absorb shock and hold the body in correct alignment. Exercises for core stability must place the spine in its neutral position to ensure adequate involvement of all the muscles.

Precautions and Safety Guidelines

Core exercises are a great tool for injury prevention; however, becoming injured during core training obviously defeats this purpose. Below are some important precautions and safety guidelines to adhere to while performing any core stability exercises.

Start with this Core Exercise

Core stability starts with recruiting the transversus abdominus (TA) and the multifidus (MF) muscles, and you can train your body to do this with a technique called “Hollowing.”

To do this you lie on your back on the floor with your knees bent. There should be a natural space between your lumbar region and the floor. Breathe in deeply while relaxing your abdominal muscles. Breathe out while pulling your navel back toward your spine. Hold the contraction for 10 seconds, staying relaxed and allowing yourself to breathe in and out while holding the tension. Repeat this for 5 to 10 repetitions. Once you can accomplish this activity successfully you can progress to more advanced core exercises.

Body Weight Core Stability Exercises

These exercises can be either static or dynamic, meaning holding a contraction without movement or moving through a range of motion while stabilizing the core.

Swiss Ball Core Stability Exercises

The Swiss Ball adds an extra dimension to core stability training by adding the balance element. As with body weight exercises, these exercises come in static or dynamic varieties as well.

Knee Tucks are another good dynamic Swiss Ball exercise. Place your shins on the Swiss Ball and your hands on the floor under your shoulders in the push-up position. Set the lumbar spine in a neutral position and make sure the shoulders are stable. Roll your legs backward over the ball, maintaining a straight body position and good spinal alignment. Continue to brace the abdominals and pull yourself back to the beginning position. Do 2 to 3 sets of 5 to 10 repetitions.