Fitness Training Expert aims to provide top quality fitness training advice, exercise information and educational resources for all fitness enthusiasts.  Expert fitness advice SEARCH THIS SITE FACEBOOK BRIDGEFIT ARTICLES   Core Stability Exercises The following exercises have been chosen for their ability to train the core musculature to maintain a stable position. I have structured the exercises into anti-rotation, anti-flexion and anti-extension exercises. There are many more core stability exercises that can be done, these are just a few. Many of these core exercises are performed in an isolated static posture. The end goal however must be effective integration of core stability within more appropriate movement patterns. By appropriate movement patterns i mean those which have a positive effect on ones lifestyle and sporting endeavours. I am referring to the more dynamic exercises and movements; varieties of pushing, pulling, stepping, squatting, bending, lunging and chopping exercises. Where these core stability exercises fit into a training program can be very dependant on the individual and their training goals. Often i will put exercises within this category at the start of a training program, as part of the preparation/warm up. They can be great in this context to activate and wake up the core muscles. Other times i will put them as dedicated training sessions for those who may need to work on a weakness in this area. Others may have them integrated into more higher intensity training. There are also people who would have core exercises programmed towards the end of their training sessions. It really depends on the individual needs and training session. Anti-rotation core stability exercises 4-point stance  Cable press/band press (palloff press)  3-point plank  Anti-flexion core stability exercises Squats  Bent over row Deadlift Suitcase deadlift (anti-lateral flexion)  Side plank (anti-lateral flexion)  Anti-extension core stability exercises Prone plank  Leg lowering Push up  Core wheel  Related Core Stability Articles Case Study Client: Football referee Info: Back pain during daily activities, towards end of matches and when sleeping. Identifications: Poor lifting posture, poor core endurance Training adjustments: Core stability exercises (plank etc) integrated into high intensity sport specific running drills. Glute activation, followed by integration into correct lifting patterns. Result: pain free