Make Deep Core Balance Your Superpower- Solve pain with strength!

Are you diligently doing dead bugs, v-sits, and modified bird-dogs, and you still feel like your core workouts aren’t preventing back pain and falls?

In theory, they should be - after all, a strong core can protect your back from injury and pain. So what is going on? The answer is to really support your spine and train your deep core, and that means deep core balance training. 

For many of us, our deep core muscles are asleep and inactive because our bodies have learned to get by without them. One of the best ways to activate them is to train your deep core balance.

When an unstable surface challenges you, and you start to trip or fall, your deep core muscles come to the rescue. The deep core muscles protect your spine and help you move well, and include the transverse abdominis, internal and external obliques, and the pelvic stabilizers. 

Core Balance Training -Goodbye to Back Pain and Falls

This exercise can be done at home, with no equipment. For safety, use a large yoga mat, and have someone with you while you practice and build strength.

1-Stand upright with your feet hip-width apart. 

2-Shift your weight onto one leg (your stance leg)- keep the knee slightly bent. 

3-Engage your core by gently pulling your belly button in towards your spine to stabilize your pelvis.

4-Raise Opposite Limbs: raise your free leg, bending the knee in front of you towards your chest. Simultaneously, bring the opposite arm forward and the other arm back, as you would when running naturally.

5- Slowly and with control, move your raised leg back down and extend it behind you without letting your toes touch the ground.

As you do this, bend your body forward at your hips, keeping your back straight. Your arms should naturally swing with the leg motion.

Control your balance as you bring the elevated leg back forward and up to the starting position (knee bent in front of you, opposite arm forward).

Repetitions: Repeat this controlled movement 10 times on one side, then switch to the other leg. Perform 2-3 sets on each side.

How to do deep core training

Tips to Deep Core Engagement and Balance 

The key to targeting your deep core and improving balance is to focus on slow, controlled movements and maintain a neutral, stable pelvis throughout the exercise. 

Avoid rocking- the main challenge is to prevent your hips and torso from tilting or swaying side to side. 

Use a mirror for visual feedback if necessary, or place a hand on your hip to monitor stability.

The natural running motion involves coordinating the opposite arm and leg. This cross-body engagement helps activate core rotational stability.

Breathe naturally, avoid holding your breath. Proper breathing techniques ensure continuous core engagement. 

Modifications 

For Beginners: If maintaining balance is difficult, use fingertip stability on a stable object, such as a wall or chair, or allow the toes of the moving leg to lightly touch the floor for support.

For a Challenge: Once you master the basic movement, you can increase the speed, perform the exercise on an unstable surface like a wobble cushion or add a weighted vest for increased intensity.