Core strength and trunk stability moves

• LEVEL ONE: Forward/reverse step stabilization: stand tall, feet together, with arms abducted to shoulder level at the sides. Start with either foot and take one step forward. Next, step other foot forward beside the first foot. Stop here briefly. Stabilize, then step backward to start position with first foot and then second foot and stop. Repeat stepping forwards and backwards, stopping to stabilize and keeping body tall and under total control. The agility of the participant will be challenged.
• LEVEL TWO: Forward/reverse step stabilization: same as exercise above. Progress to keeping arms down by the sides or place them over the abdomen and not using them to help stabilize. Make sure that both feet stop together with the weight squarely balanced over both. Do not just toe touch or tap before changing direction.
• LEVEL ONE: Side-to-side step stabilization: similar to exercise above but steps are taken to the sides, first one side and then the other. Step wide to the side, bringother foot together to meet the first one. Stop and stabilize, then repeat in the other direction, stopping again to stabilize before returning to the opposite side again.
• LEVEL TWO: Side-to-side step stabilization (advanced level): same principle as exercise above. Once the simple forward/reverse action and the side-to-side actions have been achieved, the next progression step is to have them move forwards and sideways in a square step formation. They may move alternately clockwise and counter-clockwise, as directional changes challenge the stabilizer muscles.
• Diagonal step stabilization: srogressions should always take place gradually. Start first with working on a linear plane as in the above forward and reverse and side-to-side directions, (exercises above). By combining the two, the participant can be challenged further and step forward and reverse on the diagonal plane, both to the left side and the right side. Finally the progression can be taken further by having them step diagonally to form a diamond shape in the clockwise and counter-clockwise directions.

Further progressions are achieved by having the participants close their eyes during these movement sequences. Note how the disorientation, without visual assistance, further challenges the participant.

Another challenging activity is to have the participants wear a deep-water aqua belt during these sequences. The body will always be fighting the turbulence of the water and, in doing so, enhance their core strength, balance, and trunk stability. This will enhance and improve their functional activities of daily living, and will be one of the most important gifts you, the instructor, can provide for your class.

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