Isometric Trunk Stabilization
Introduction
The Isometric Trunk Stabilization program is a unique series of exercises designed to improve balance, coordination, strength and endurance of the trunk
and pelvic muscles.
To start the program, it is necessary to find your neutral, pain-free position. Begin by lying on your back with your knees bent. Then, contract your lower back
and abdominal muscles at the same time and imagine that you have Saran
Wrap over your abdomen and it is holding your abdomen to the floor. You can
also forcefully exhale and feel the proper muscles contract. If, during any of the
exercise movements, you lose the proper contraction of these stabilizing muscles, stop and reset your core muscles.
Once you have set your core, perform the prescribed exercises. By moving your
arms and legs while maintaining the neutral, pain-free position you will be able
to protect the spine from injury. This program has proven to be successful in
providing pain relief, improving performance, preventing injuries and prolonging careers in professional athletes.
Beginning Position
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Knees Flexed
Abdominal muscles tightened
Spine muscles tightened
Neutral, pain-free position obtained
Isometric Trunk Stabilization
Level I
I - DEAD BUG
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Supported (1 leg on ground)
Arms overhead
Marching
• 2 minutes total
I - CRUNCH
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Forward
Arms on chest
Slow reps, hold 10 seconds
• 1 set x 10 reps (1x10)
I - BRIDGING
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Double legs
Slow reps
• 2 x 10
I - PRONE
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Gluteal squeeze
Alternate lifting
1 arm then 1 leg
Hold for 10 seconds
• 1 x 10
I - QUADRUPED
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Alternate lifting
1 arm then 1 leg
Hold for 10 seconds
• 1 x 10
I - WALL SLIDE
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Knees flexed 45 degrees
• 1 x 10
I - STABALL CRUNCH
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Arms reach to ceiling
• 1 x 10
Isometric Trunk Stabilization
Level II
II- DEAD BUG
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Unsupported
One arm extended at a time
Then one leg at a time
• 3 minutes total
II- CRUNCH
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Forward
Arms on chest
Slow reps, hold 10 seconds
• 3 set x 10 reps (1x10)
II- BRIDGING
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Double legs
Slow reps
• 2 x 20
II - PRONE
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Gluteal squeeze
Diagonals, lift L arm & R leg
Hold for 10 seconds then repeat
• 2 x 10
II - QUADRUPED
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Diagonals, L arm & R leg
1 arm then 1 leg
Hold for 10 seconds then
repeat
• 2 x 10
II - WALL SLIDE
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Knees flexed 90 degrees
Hold 20 seconds
• 1 x 10
II - STABALL CRUNCH
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Arms reach to ceiling
• 2 x 10
Isometric Trunk Stabilization
Level III
III - DEAD BUG
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Unsupported
One arm extended at a time
Then one leg at a time
• 7 minutes total
III - CRUNCH
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Forward 3 x 10
Right 3 x 10
Left 3 x 10
III - BRIDGING
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Double leg 1 x 10
Single leg, 20 sec hold, 1 x
20
Ball bridge - heels on ball
III - PRONE
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Flies 1 x 10
Swims 1 x 10
Superman 1 x 10
III - QUADRUPED
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Diagonals, L arm & R leg
1 arm then 1 leg
Hold for 10 seconds then
repeat
May use wrist wts, 3 x 20
III - WALL SLIDE
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Knees flexed 90 degrees
Hold 30 seconds
• 1 x 10
Lunge, 1 x 10
III - STABALL CRUNCH
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Arms reach to ceiling
• Forward 1 x 20
• Right 1 x 20
• Left 1 x 20
Isometric Trunk Stabilization
Level IV
IV - DEAD BUG
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Unsupported, marching
Diagonals, L arm/R leg, hold
10 seconds, repeat opposite
• 10 minutes total
IV - CRUNCH
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Forward 3 x 20
Right 3 x 20
Left 3 x 20
• May use wts on chest
IV - BRIDGING
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Double leg 1 x 20
Single leg, 20 sec hold, 1 x
20
Heels on ball, 1 x 20
IV - PRONE
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Weighted superman 1 x 10
Prayer, 1 x 10
Mountain Climber 1 x 10
IV - QUADRUPED
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Diagonals, L arm & R leg
1 arm then 1 leg
Hold for 10 seconds then
repeat
May use wrist wts, 3 x 20
IV - WALL SLIDE
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Knees flexed 90 degrees
Hold 30 seconds
• 1 x 10
Lunge, 1 x 10
IV - STABALL CRUNCH
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Arms reach to ceiling
• Forward 2 x 20
• Right 2 x 20
• Left 2 x 20
Isometric Trunk Stabilization
Level V
V - DEAD BUG
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Unsupported
Both arms and both legs at 90
degrees flexion then full ext.
• 15 minutes total
V - CRUNCH
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Forward 3 x 30
Right 3 x 30
Left 3 x 30
• May use wts on chest
V - BRIDGING
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Double leg 2 x 20
Single leg, 20 sec hold, 2 x
20
Bridge curl, 2 x 20
V - PRONE
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Weighted superman, 1 x 20
Weighted Flies, 1 x 20
Weighted swimmers 1 x 20
V - QUADRUPED
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Diagonals, L arm & R leg
1 arm then 1 leg
Hold for 10 seconds then
repeat
May use wrist wts, 4 x 20
V - WALL SLIDE
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Knees flexed 90 degrees
Hold 30 seconds
• 1 x 10
Lunge, 1 x 10
V - STABALL CRUNCH
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Weighted
• Forward 3 x 20
• Right 3 x 20
• Left 3 x 20