Core Stabilization

"My back feels unstable." "It gives way with unexpected movements." — If this sounds familiar, core stabilization exercises that strengthen your spine from the inside may help.

Before you begin: When you hear "core training," you might picture intense gym workouts. Rest assured — the exercises on this page start in a lying-down position and are gentle. The goal isn't maximum effort; it's learning to activate the deep muscles that stabilize your spine with precision. Please consult your doctor or physical therapist before starting any exercise program.

What You'll Learn

• What "core instability" actually means
• The 4 deep muscles that stabilize your spine
• A 4-stage training program (from deep muscle activation to everyday movements)
• Common mistakes and how to avoid them
• How often to exercise and when to expect results