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Core Strengthening Exercises for Improved Stability and Balance
AskDoctorJo•Processed: Mar 03, 2026
7-minute workout video. Core, Low Impact, Floor Exercise. targeting Core, Glutes, Abs. low intensity. helps with Muscle Strength, Flexibility / Range of Motion, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout includes seven core strengthening exercises that progress from basic to more challenging movements, focusing on engaging the core while ensuring proper form and safety.
🏃 Guide
This video is designed for individuals looking to enhance their core strength, which is essential for stability and injury prevention. By following these exercises, you can effectively strengthen your core muscles.
Benefits
Improved core stability
Enhanced balance and coordination
Step-by-Step Guide
1
Pelvic Tilt
Lie on your back and flatten your lower back against the floor by tilting your pelvis. Hold for 3-5 seconds. You should feel your core muscles engage. Ensure your back remains flat.
2
Bridge
Lift your hips off the floor until your body is in a straight line from shoulders to knees. Hold for a moment before lowering. Feel your glutes and core working. Avoid arching your back.
3
Prayer Plank on Swiss Ball
Place your arms on a Swiss ball and extend your legs back into a plank position. Keep your body in a straight line. You should feel your core engaged. Start on your knees if needed.
4
Trunk Rotation on Swiss Ball
Lie on your back with your feet on the Swiss ball and rotate your hips side to side. Feel the engagement in your obliques. Keep movements controlled.
5
Tall Kneeling Lean Back
Kneel and lean back slightly while keeping your core tight. You should feel your core and hamstrings working. Use support if needed.
6
Standing March with Elbow Tap
Stand and lift your knees while tapping your elbows. Maintain an upright posture and engage your core. Avoid bending forward.
Safety Notes
Avoid if you have severe back pain or instability. Consult a physician if you have any underlying conditions.
Duration: 7m 59s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleObesityChronic Back Pain / Disc Herniation
Therapeutic Goals
Muscle StrengthFlexibility / Range of MotionRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Exercise Ball🏋️ None
Primary Focus
💪 Core💪 Glutes💪 Abs
Category
CoreLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breath
Tags
#7 min#quick#short#Core#Low Impact#Floor Exercise#beginner#Exercise Ball#None#Glutes#Abs#low