Core Strength – Abdominals Supine With Spinal Stabilization And Leg Lifts

Do you need a stronger core? Can you control your spine and move your legs but keep your spine and pelvis stable? Try our home exercise for core strength and spinal stability to make you able to transfer loads better and more efficiently for better performance.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy and today I want to show you a little abdominal core strength exercise. So we see this in the clinic quite a lot if you want to become stronger and better control for sports and so on and the other thing is to control posture. So if your abdominals are not strong, often you’ll end up sort of swaying your back forward. So this exercise we’re going to look at, you can come down onto a mat and effectively lying down on the ground, we’ve done a few other exercises like this on our website, where we’re working on breathing and activating our core. So you’ll need to have done those first and in this case now, we’re going to work on bringing both knees up one at a time. So breathing out, engaging my core and now lifting one leg up trying to keep my pelvis level. So I don’t want any twists to happen with my spine. So breathe out, core on, lift the leg, try to stabilize, maintain there trying to keep 90 degree angles and now trying to add the second leg which is harder, so as I lift up I want to breathe out, engage my core, stabilize my spine against the ground and left lift up the second leg. Now from this position, we call this a tabletop position, we really want to work to use our abdominals and maintain our spine because, what often happens is when you go to bring that second leg up, you’ll get a pop through your back and you’ll lose control through your core. So often just coming up into that double leg position, breathing out, core on, lift the leg and then sometimes we work now from here, breathe out, core on, good, breathe in, come back, trying to maintain the spine neutral. This is a higher level core exercise but it’s a really great one to work on controlling your spinal position as you’re activating your core muscles. So give that a go and let us know how you make out. If you have more questions give us a call 604-983-6616.