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Moderate global core (anterior, posterior and lateral)

Make a DonationThe following exercises train the large muscles of the trunk, aka outer core. First, practice the abdominal bracing exercise as this maneuver is used to help maintain trunk stability during all other global core exercises. Although many muscles are used with each global core exercise some muscles are used more than others. The exercises below are broken down by the muscle groups that are targeted the most. Please perform at least one exercise from each group: anterior (front), lateral (right and left side) and posterior (back).

Global core exercises are usually performed as an isometric hold. Most patients begin with 6 repetitions of a 10 second hold (60 seconds total hold). If this is too easy increase the hold time and decrease the repetitions so that the total hold time remains 60 seconds. When it is possible to perform the hold for the full 60 seconds without a break, you should progress to a harder version of that exercise.

Abdominal Bracing

Beginners will need to practice the abdominal bracing maneuver. Do not draw your belly in. Hold 10 seconds for 6 repetitions. Once you can hold the abdominal bracing exercise for 60 seconds then you can discontinue doing it.
Anterior

Perform 6 repetitions of 10 second hold.
Lateral

Perform 6 repetitions of 10 second hold.
Posterior

Perform 6 repetitions of 10 second hold.
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