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exercises for core strength and balance

3 Balance-specific Core Exercises

Core stability is the most important component for any movement. If you want to become a better runner or improve in any sport, the real secret to strong, speedy success may just be in your midsection.

Every functional movement starts from the core so strengthening it with balance-specific exercises will help everything else we do.

Here are three simple, but effective, exercises for core strength and balance to get you started.

1. Hollow Rock & Hold

exercises for core strength and balance

How to do this exercise for core strength and balance?

  • Lie on your back and thinking about making a “banana” position with your body.
  • Place your hands over your head, keeping your shoulders away from your ears and your feet slightly off the ground.
  • The key to this move – and where most people go wrong – is the lower back. It needs to be 100% pressed into the ground. This allows the activation of the upper and lower abs. Think about bringing your bottom rib and your hipbone together.
  • You can either hold this movement for several seconds before resting and repeating or, for a more challenging option, rock back and forth.

2. Bird Dog

exercises for core strength and balance


  • This move specifically targets the lower back muscles.
  • Start on your hands and knees, with your hands directly under your shoulders and your knees bent at 90 degrees.
  • Bring your knees 1 inch off the ground and hold.
  • Slowly, without moving anything else, bring your opposite arm and leg up and straighten them out to your body level.
  • Slowly return to the starting position and repeat on the other side, alternating for 60 seconds.

3. Plank


  • Go to a push-up position with your hands directly under the shoulders or on your forearms.
  • Hold for 30 to 60 seconds before resting and repeating.

Too basic? No such thing.

Don’t forget the basics! People want to do fancy ab movements, but the best ones are the ones you probably already know. Just take your time to get the basic exercises for core strength and balance right and focus on proper technique.

If you liked this post, don’t forget to share so that others can find it, too.

Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

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