Core Stability Exercises: Static Floor Exercises

Core Stability… the buzz word in the strength and conditioning field. What's it all about?

Basically, it's important to recognise that exercises for the abdominal area are not about achieving a "six-pack." Being strong through the trunk is critical to developing good posture and preventing back soreness and injuries. With reference to cricketers, core muscular strength is vital to playing longevity and playing performance.

The aim of a solid abdominal strengthening program is to create stability through the lumbar spine. Many actions in cricket place a lot of stress on one side of the body which can cause muscle imbalances and consequently injuries if these imbalances are not addressed. Achieving lumbar stability aims to prevent this from happening.

The plank
Hold a straight body position, supported on elbows and toes. Brace the abdominals and set the low back in the neutral position. Hold this position for an increasing length of time up to a maximum of one minute. Perform two to three sets.

Side Plank
Lie on one side, ensuring the top hip is above the bottom hip. Push up until there is a straight bodyline through feet, hips and head. Keep the elbow under the shoulder. Lower under control and repeat on opposite side. Hold this position for an increasing length of time up to a maximum of one minute. Perform two to three sets.

The Gluteal bridge
Lie on the floor with your knees bent. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body. Shoulders remain on the floor. Beware of raising too high or of flaring the ribs, which pushes the back into hyperextension. Hold this position for an increasing length of time up to a maximum of one minute. Perform two to three sets.

Birddog or Superman
Start with hands below shoulders and knees below hips. Set your low back into neutral and brace your abdominals slightly. Slowly slide back one leg and slide forward the opposite arm. Ensure that the back does not slip into extension, and that the shoulders and pelvis do not tilt sideways. Hold for up to a maximum of 20 seconds. Slowly bring your leg and arm back and swap sides. Perform 5 to 10 sets.