Good core strength and stability not only helps you maintain an upright posture, but it also helps prevent falls as you get older. Core Balance ambassadors Nick Jones and Gi Nendick share six core stability exercises that will challenge your stability and core muscles
Words: Nick Jones and Gi Nendick | Images: Shutterstock
Squat rocker
This move is like a regular squat but more challenging as you’re not on a stable surface, meaning your core muscles must work harder.
- Stand on the balance board, with chest up, shoulders back and arms out in front of you at chest height, to help with balance.
- Slowly rock your toes forward, maintaining an upright posture.
- Then, slowly rock your heels back, staying upright.
- Come back to centre, then bend your knees, lowering down into a squat position.
- Keep your knees in line with your toes, core engaged.
- Drive through your heels to slowly stand back up.
- Do 10 reps.
Glute bridge
This helps tone your bum while also targeting the smaller side stabiliser muscles in your bum.
- Lay on your back with your feet on the balance board, arms by your sides.
- Push through your feet to bring your hips up and squeeze your glutes for 10 seconds.
- Lower your hips slowly down back to the ground, keeping pelvis and core engaged.
- Do 10 reps.
Push-ups
This move works all the stabiliser muscles around your shoulders and in your chest.
- Begin in a press-up position, holding both sides of a balance board. Keep your body in a straight line from heels to head, and with core switched on.
- Bend your arms to lower your chest down to the board, keeping your elbows tucked in, pelvis up and glutes engaged to keep your back aligned.
- Push back up into starting position.
Squat into reverse lunge
This really works your thighs and bum as well as your core.
- Begin by standing up tall and balancing on a wobble cushion.
- Slowly hinge at your knees and hips, lowering into a squat position (option to have hands out to help with balance.
- Step one leg back, bending front knee to a 90-degree angle, and dropping back knee as low as possible.
- Bring it back into a squat position on the cushion, then stand back up straight.
- Do 10 on each leg.
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Plank high-kick
Planks are the ultimate move for a strong core – and doing them on an uneven surface gives your stomach and arms even more of a workout!
- Start on all-fours with your hands on the wobble cushion.
- Jump your feet back into plank position.
- Keeping your core tight, slowly raise one leg up behind you.
- Lower that leg back down and repeat with the other leg.
- Do 10 on each leg, alternating.
V-sit hold
This is a tough move that requires good core strength. If you can’t hold your legs out straight, start with them bent slightly at the knees.
- Sit on the board with knees bent, feet flat on the floor.
- Tilt backward slightly and bring your arms up and out in front of you.
- Now tilt back further so your feet come off the floor and your body and thighs form a ‘V’ shape.
- If you can, straighten your legs, keeping your body in the same position, holding for as long as possible.
- You only need do this once but try extending the length of time you hold, each time you do the exercise.
Nick Jones is a PT based in Newton Abbot and Torquay, Devon, where he runs Apex Fitness, specialising in functional, group and sport-based fitness. He’s also a rugby, and hockey coach.
Passionate about helping others feel great about themselves, PT Gi Nendick runs Gi Fitness Training in Newton Abbot, offering one-to-one and group sessions that make fitness fun and accessible.
