Lesson 5 Mid
Lesson 5 Mid
Lesson 5 Mid
LESSO
N
CORE STABILITY EXERCISES &
1 THE LUMBAR/CORE STRENGTH
AND STABILITY FLEXIBILITY
6
HOURS
Benefits of working out the core If your core works in every movement you do, then a stronger core
means you’ll be able to move better. Day to day tasks will be easier and you’ll be less prone to injury. Think
of you core as your foundation. If a house is built on a solid foundation, it will be strong and more durable,
where as a weak foundation house can be problematic. A stronger core will also help you get stronger in
other areas.
My Score :_______________
Interpretation :_______________
A lack of flexibility through the hips (hamstring, hip flexors, gluteus muscles) can contribute to low back
pain, therefore it is important to work on the lumbar/core strength and stability flexibility if you are experiencing
back pain. It is important to stabilize and strengthen your core at a young age. In this Lesson you will learn the
importance of core stability and the different core exercises.
Hamstring Stretch
Prop the back of your heel up on a table, keep your back straight, and lean forward at the
hips. Hold for 20-30 seconds. Repeat 3 times.
Glute Stretch
Prop the outside of your ankle up on a table, make sure leg is at 90 degrees, keep your back
straight, and lean forward at the hips. Hold for 20-30 sec. Repeat 3 times.
Prayer-Cat-Camel
Start on all fours. Prayer- Exhale as you sit back onto heels, lower head, tuck chin and reach
arms out. Cat- Inhale as you arch the back up and hollow out abdominals while head remains tucked.
Camel- Exhale and lower abdominal and reach chin towards ceiling. Tuck chin and sit back into
Prayer position. Repeat 5 times.
Supine Twist
Lie on your back on floor with hips and knees bent to 90 degrees with feet flat on floor; draw
in abdominal muscles and maintain throughout exercise; slowly and with control, rotate knees to one
side keeping hips in contact with the floor; engage obliques to pull knees back to center and repeat
on opposite side; Repeat 10-20 times.
Prone Bridging on Elbows
Lie on your stomach on a table or mat with your forearms/elbows on the table/mat; rise up so
that you are resting on your forearms and toes; maintain abdominal draw in; your back should be
completely straight; hold this position for 15 sec – 1 min. Progress in increments of 15 seconds.
Repeat 5-10 times.
Press Ups
Lie on your stomach on table or mat with legs extended and hands palm down just above
shoulders; retract shoulder blades down and in towards the midline of your spine; maintaining that
position, lift your chest off of the floor; hold for 3-5 seconds keeping the back of the neck long and
making sure front hip bones stay in contact with mat during entire movement.. Repeat 10-20 times.
Prone Cobra’s
Lie on your stomach on a table or mat with your arms at your side; lift your head and chest
off the table/mat; hold your glutes (buttock muscles) tight and squeeze your shoulder blades together;
hold briefly and return to starting position. Repeat 10-20 times.
Superman’s
Lie on your stomach on table or mat with arms and legs extended; retract shoulder blades
down and in towards the midline of your spine and draw in abdominal muscles; maintaining this
position, lift opposite arm and opposite leg ensuring that your hips stay in contact with the floor; hold
for 3-5 seconds and reverse sides. Repeat 10-20 times.
Side Bridging- add single leg hip abduction with hip flexion/extension movement
Lie on your side with your elbow underneath you; rise up so that you are resting on one of
your forearm/elbow and your foot; maintain this while lifting your top leg and kicking it forward and
then back. Repeat 5-10 times. Switch sides.
Instructions: Design and execute an exercise routine using the lumbar/core strength and stability
flexibility exercise from this lesson. Record your daily routine. Send your video through messenger
or email.
NOTE:
Use the table below in making your Exercise Plan.
You can have 2-day rest of your choice.
Use different lumbar/core strength and stability flexibility exercise each day.
For questions direct it to the group chat.
Don’t forget to perform warm up and cool-down before and after exercise respectively.
Use a safety mat during exercise. You can use cloth, foam and etc. as alternative. Just be sure to
have something that will protect you and keep you safe.
1. What were the difficulties that you experienced during the execution of your exercise
routine?
RUBRICS
Ideas 20%
Organization 20%
Conventions 20%
Presentation 20%
Total 100%