Table 1.
Core stability exercises in one session.
| Exercise | Sets and Repetitions per Week | |||||||
|---|---|---|---|---|---|---|---|---|
| 1–2 Weeks | 3–4 Weeks | 5–6 Weeks | 7–8 Weeks | |||||
| Set | R/S | Set | R/S | Set | R/S | Set | R/S | |
| Stomach abduction (static contraction of the abdominal muscles) (S) | 3 | 20 | 3 | 25 | 4 | 30 | 5 | 30 |
| Four-legged position with raising the opposite arm and leg (R) | 3 | 20 | 3 | 25 | 4 | 30 | 5 | 30 |
| Single leg adjusted side bridge for each side of the body (R) | 3 | 10 | 3 | 15 | 4 | 15 | 5 | 15 |
| Supine on a Swiss ball with static contraction of the abdominal muscles (S) | 3 | 10 | 3 | 15 | 4 | 15 | 5 | 15 |
| Raise the opposite arm and leg on the Swiss ball (R) | 3 | 10 | 3 | 15 | 4 | 15 | 5 | 15 |
| Standing on one leg with the knee flexed (S) | 3 | 10 | 3 | 15 | 4 | 15 | 5 | 15 |
| Standing on two legs with balance sandals in an anatomical position or with eyes closed (S) | 3 | 8 | 3 | 12 | 4 | 15 | 5 | 15 |
| Standing with feet on the wobble board (S) | 3 | 8 | 3 | 12 | 4 | 15 | 5 | 15 |
| Standing and walking with balance sandals on two legs | 3 | 8 | 3 | 12 | 4 | 15 | 5 | 15 |
| Stride using balance sandals | 3 | 8 | 3 | 12 | 4 | 15 | 5 | 15 |
| Standing and walking with balance sandals and with the knee flexed at feet | 3 | 8 | 3 | 12 | 4 | 15 | 5 | 15 |
Legend: S = second, R = repetition.