UNIVERSITY OF MINDANAO
College of Teacher Education
Physical Education Department
GPE 2
Fitness and Exercise
2
Module
Core
How stable is your
Stability:
spine and body?
Activity 1
I DARE
But before you decide to take on to any
YOU! of the core strength exercises you need
to follow the guidelines below:
1. Be sure that you are in your proper
attire, like wearing comfortable t-shirt,
and jogging pants, short pants,
leggings, or cycling short.
2. Have a warm up exercise for 15 to 20
minutes.
Video
Guidelines Step 4
You can edit, add effects and put transitions
to your video and submit it to the LMS Forum.
Step 3
Edit the speed of the video to 2X-
4X so it will be shortened.
Step 2
Perform each core stability exercises
and follow the number of repetitions.
Step 1
Take the video and follow what
is written on its literature.
DURATION
The video duration must
not exceed 4 minutes
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CORE STABILITY EXERCISES
FOR BEGINNERS
Here’s a great little circuit that will challenge
your core safely and effectively:
Bird-dogs – 10-12 reps
Plank – 30 seconds
Side Plank – 30 seconds each side
Glute Bridge – 10–12 reps
Recover for 1 minute; repeat the circuit 2
more times
Bird Dogs
• Begin on your hands and knees, with
a neutral spine and a tight core.
• In one movement, lift your left arm –
bent to 90 degrees at the elbow – and
your right leg off the ground. When
your arm and leg are parallel to
the ground, hold the position for five
seconds, keeping your core and
glutes strong.
• Slowly return to the starting position
and repeat on the other side.
Plank
This one is a “must” on any list of classic core strengthening exercises for
beginners because it works.
Begin on the floor, supporting your weight on your elbows, which should be
directly under your shoulders. Extend your legs straight out behind you, as you
press into your heels.
Tighten your core and keep your back straight. Hold this position.
If this is too challenging to do with your knees elevated, you can drop your knees
to the floor and hold from that position, being sure to keep your core engaged.
Side Plank
Lie on your side, with your weight on your right elbow, which should be
aligned directly under your right shoulder, and your knees bent. Tighten
your core and lift your hips off the ground. Hold this position.
Switch sides when the rep is complete. To make this more challenging,
perform the plank with straight legs.
Glute Bridge
Lie on your back with your knees bent and your feet flat on the floor.
Tighten your glutes and lift your hips off the floor.
At the highest position, there should be a straight line from your knees all the way to your
shoulders. Be careful not to “crunch” your neck by shrugging your shoulders up toward your
ears. Hold the contraction for five seconds before returning the to starting position.
To make this more challenging, perform the movement as described but lift your right leg off
the floor when you reach the top of the bridge, keeping your glute muscles engaged. Return
your rights leg to the ground and then lift your left leg. Return to the starting position.
Your Turn!
