Table 2 Description of the two core strength training programs
The “big 3” core exercises | Core strength training on stable surfaces | Core strength training on unstable surfaces |
|---|---|---|
Cross curl-ups | Basic exercise position and execution of exercise: subjects were lying in supine position, hands folded in the neck, elbows pointed to the sides, knees in a flexed position, feet rested on a fitness mat; subjects curled-up until the scapulae left the fitness mat, subjects rotated to the left and right at a moderate movement velocity; progression during training: by increasing contraction time (see text), by lifting the feet up in the air at a 90° knee angle | Basic exercise position and execution of exercise: same as during the stable condition; additionally, subjects were sitting on a Togu© Dynair cussion and each foot rested on a basketball; progression during training: by increasing contraction time (see text), by alternately extending the arms from behind the neck |
Side bridge (both sides) | Basic exercise position and execution of exercise: subjects were lying in a side position with knees flexed, the supporting shoulder superior to the respective elbow, the uninvolved arm held akimbo, and the supporting forearm flat on the fitness mat; subjects raised their hips until a straight line was reached from the knees up to the shoulders, subjects continuously raised and lowered their hips at a moderate movement velocity; progression during training: by increasing the number of repetitions (see text), by extending the legs so that a straight line was reached over the whole body, and by lifting the upper leg up in the air | Basic exercise position and execution of exercise: same as during the stable condition; additionally, a Togu© Redondo ball with a diameter of 22 cm was placed underneath the subjects’ knees; progression during training: by increasing the number of repetitions (see text), by placing a Togu© Redondo ball underneath the feet; by placing a basketball underneath the supporting forearm |
Quadrupedal stance (“birddog exercise”) | Basic exercise position and execution of exercise: subjects started in a quadrupedal stance with both hands and knees flat on the surface; subjects lifted a leg and the contralateral arm in horizontal position; subjects alternately lifted and lowered their leg and contralateral arm at a moderate movement velocity; progression during training: by increasing the number of repetitions (see text) | Basic exercise position and execution of exercise: same as during the stable condition; additionally, a basketball was placed underneath the supporting hand; progression during training: by increasing the number of repetitions (see text), by placing a Togu© Redondo ball with a diameter of 22 cm underneath the supporting knee; by additionally lifting the foot of the supporting leg off the floor |