Core Stability Exercises for Pain-Free Movement

Beginner and Injury Friendly Core Exercises You Can Do Everyday

When it comes to core strength and core stability, we all know we need it, especially if we’re dealing with back or hip pain, but it can be confusing. 

What exercises do you really need to do that will create a foundation in your core without aggravating already existing pain or discomfort? 

Where do you begin?

It pains me to see people getting injured by exercise. Which is why I am sharing simple and accessible core stability exercises you can do every day for pain-free movement.

Hi, I’m Jessi! Holistic Fitness Trainer and creator of Breath Core – a program that walks you through how to activate your core muscles through beginner-friendly breath work. I spent many years struggling with chronic back pain. And my road to recovery began with learning how to stabilize my core using my breath.

If you’d prefer to watch this on YouTube, check out this video:

The Importance of Core Stability

What is Core Stability?

Core stability is our body’s ability to manage the movement and stability of the lower back and pelvis region, also known as the lumbo-pelvic region. This is important because as we move our bodies, it is the core’s job to support the spine, the vertebral column, and to help manage the force generated by our limbs as we move.

Why is Core Stability Important?

As we use our arms to reach for things, or use our legs to walk, run, sit, and stand, it is our core responsibility to manage the force generated from our limbs. Keeping our core muscles strong is essential so that we can function with ease in our day-to-day activities. A strong core helps us prevent avoidable injuries and signals to our nervous system that we are stable and strong, which helps us feel better in our bodies.

4 Core Stability Exercises You Can Do Everyday

Here are 4 core stability exercises that you can do every day that will help you connect to your abdominal muscles without aggravating existing discomfort or pain. 

These exercises are done lying down on the mat. I highly recommend that as you read this post, you try the exercises with me to get familiar with how to engage your core muscles.

Exercise #1: Supine Breathing in a Neutral Spine

1. Setup: Lay on your back with a pillow underneath your head. Ensure your lower back maintains a natural space from the floor.
2. Breathing: Inhale through the nose, expanding the abdomen and sides of the ribs. Exhale through an imaginary straw, feeling the core muscles draw in like a subtle hug.
3. Focus: Place your hands on your body to enhance the mind-muscle connection. Practice the inhale and exhale sequence, feeling the deepest layer of core muscles, the transversus abdominis, engage.

Exercise #2: Pelvic Tilts

1. Setup: Begin in the same neutral spine position, lying on your back.
2. Movement: Inhale, and as you exhale, draw the core in, stamping the lower back into the floor, causing the pelvis to posteriorly tilt.
3. Focus: Ensure the movement comes from your core muscles, not from your legs or buttocks. This exercise teaches your body to engage the core before movement.

Exercise #3: Alternating Leg Lifts

1. Setup: Maintain the neutral spine position, lying on your back.
2. Movement: Exhale, draw the core in, and lift one leg while keeping the core muscles engaged, make sure to avoid any domeing (or pushing) the belly out.
3. Focus: Ensure the hips remain level and stable, focusing on the core’s role in managing the lower back and pelvic region.

Exercise #4: Side-Lying Oblique Activation

1. Setup: Lay on your side with a blanket or pillow under your hip for comfort and an additional pillow for your head.
2. Movement: Allow your waist to collapse towards the floor. Exhale and lift the lower waist off the floor, creating a small space.
3. Focus: Engage the obliques without clenching other muscles. Use tactile feedback by touching your side to ensure the muscle is activating correctly.

Conclusion

These 4 core stability exercises can be practiced daily to train your core muscles, support your spine, and better manage the movement of your limbs. 

Watch it on YouTube: https://youtu.be/EPPB_7J6DQ0