Table 2.
The program for trunk stabilization exercise group
| Exercise | Instruction and progress | Volume |
|---|---|---|
| Week 1, 2 | ||
| Quadruped | Raising the right arm and left leg (A), or left arm and right leg (B) | (A, B: hold for 10 s × 3 reps) × 1 set |
| Front Plank | Supporting with 4 points (A) | 60 s × 2 sets |
| Back bridge | Supporting with both feet | 60 s × 2 sets |
| Side bridge | On right side lying (A), or on left side lying (B) | (A, B: hold for 30 s)× 1 set |
| Week 3, 4 | ||
| Quadruped | Increase repetition | (A, B: hold for 10 s × 4 reps) × 1 set |
| Front Plank | Increase set | 60 s × 3 sets |
| Back bridge | Increase set | 60 s × 3 sets |
| Side bridge | Increase set | (A, B: hold for 30 s) × 2 sets |
| Week 5, 6 | ||
| Quadruped | Increase repetition | (A, B: hold for 10 s × 5 reps) × 1 set |
| Front Plank | Raising the right arm (B), left arm (C), left leg (D), or right leg (E) | (A, B, C, D, E: hold for 10 s) × 3 sets |
| Back bridge | Increase time | 80 s × 3 sets |
| Side bridge | Increase time | (A, B: hold for 40 s) × 2 sets |
| Week 7, 8 | ||
| Quadruped | Increase repetition | (A, B: hold for 10 s × 6 reps) × 1 set |
| Front Plank | Raising the right arm and left leg (F), or left arm and right leg (G) | (A, F, G, F, G: hold for 10 s) × 3 sets |
| Back bridge | Raising the right leg (A), or the left leg (B) | (A, B: hold for 5 s × 5 reps) × 3 sets |
| Side bridge | Increase time | (A, B: hold for 50 s) × 2 sets |
| Week 9,10,11,12 | ||
| Quadruped | Increase repetition | (A, B: hold for 10 s × 7 reps) × 1 set |
| Front Plank | Increase repetition | (A, F, G, F, G, F, G: hold for 10 s) × 3 sets |
| Back bridge | Increase time | (A, B: hold for 10 s × 3 reps) × 3 sets |
| Side bridge | Increase time | (A, B: hold for 60 s) × 2 sets |