Frequently Asked Questions

1. What is the goal of core stability training?
2. What are the benefits of core exercises?
3. Which muscles provide core stability?
4. Who can benefit from the core exercise training?
5. Are the exercises in the program suitable for all age groups?
6. I have a bad back. Will I be able to do the exercises?
7. When is the best time to do the exercises?
8. What is included in the core DVD programs?
9. How long will I have to do the Beginners program before I can move to the Advanced level?
10. Are there any stretches in the program?
11. Is any equipment needed for the exercises?
12. How long will I have to do the exercises before I see results?
13. If I am doing the core exercises, should I still do my regular workout?
14. If I am in good physical condition, can I start with the Advanced level?
15. How often should I do the exercises?
16. Will I feel sore after each exercise session?
17. What should I wear when I do my exercises?



1. What is the goal of core stability training?
The term “core stability” is being used with increasing frequency in relation to exercise rehabilitation and back and neck strengthening. The goal of core stability training is to increase the functional strength and static endurance of the trunk muscles to provide stability for the spine when performing everyday tasks. Poor spinal stability in everyday activities, such as picking up an object off the floor, is a dominant factor in spinal injury.

2. What are the benefits of core exercises?
The main benefits of core exercises are to improve posture, recover faster from back and neck pain and reduce the risk of future injuries. Having a healthier back and neck helps the individual to be more physically active. This in turn improves general health, lowers the chance of developing osteoporosis and enhances the quality of life.

3. Which muscles provide core stability?
Core stability is primarily concerned with strengthening the deep trunk muscles, transversus abdominis, multifidus, abdominal obliques, paraspinal and pelvic floor muscles. Other important muscles include the gluteus maximus and medius. These muscles are commonly weak or provide little stability in the general population and consequently it has been postulated that they play an important role as a cause of back and neck pain.

4. Who can benefit from core exercise training?
Those suffering from back and neck pain, poor posture or weak muscle tone. Those who wish to strengthen their spinal stability and reduce the chance of future injuries. Those who wish to improve their general health and enjoy a better quality of life. Those who wish to develop a toner, fitter, healthier and more balanced body and enhance their sport performance.

5. Are the exercises in the DVD programs suitable for all age groups?
The exercises in these programs are suitable for individuals of many different age groups. However, this depends on many factors including fitness level and spinal condition. Please consult with your healthcare practitioner if you are unsure about your fitness level.

6. I have a bad back, will I be able to do the exercises?
The exercises are gentle and controlled with no sudden jarring actions. Your exercise program could be modified to your needs by your healthcare practitioner. Most individuals should be able to perform some of the exercises even at the early stages of their rehabilitation program.

7. When is the best time to do the exercises?
The exercises can be performed anytime of the day that is convenient for you. However, research has shown that exercising immediately after getting up in the morning can be harmful to the spine. It is best to do the exercises after a shower or at least 30 minutes after getting out of bed.

8. What is included in the core DVD programs?
Each DVD consists of three sections:
1. Introduction
2. Core exercise and stretch workouts
3. Tips on keeping a good posture in daily activities (standing, sitting, lifting and sleeping).

9. How long will I have to do the Beginners program before I can move to the Advanced level?

This depends on your fitness, age and overall spinal condition. Generally when you can successfully complete the Beginners program and feel that you are no longer being challenged, you are ready to move to the Advanced level. A general recommendation is to perform the Beginners level for about 4-6 weeks and then move on to the Advanced level. Always get advice from your healthcare practitioner or personal trainer if you are unsure about your fitness level.

10. Are there any stretches in the program?
Yes. Each exercise level ends with the appropriate stretches to improve flexibility.

11. Is any equipment needed for the exercises?
- beginners and Advanced Mat programs can be performed on the floor. However you can use an exercise mat if you wish.

- You need an exercise ball to perform the Ball exercise program.

12. How long will I have to do the exercises before I see results?
Exercises could take 6-8 weeks before you see results. The sooner you start the exercises the sooner you will benefit from the program.

13. If I am doing the core exercises, should I still do my regular workout?
Yes. Core strengthening is not a substitute for cardiovascular exercises such as walking, running or aerobics.

14. If I am in good physical condition, can I start with the Advanced level?
If you have never done any core exercises before, it is best to start with the Beginners program and work your way up. The Beginners level offers important information about the technique of abdominal ‘bracing’ which you will be using throughout the entire program.

15. How often should I do the exercises?
These exercises could be performed everyday or at least 3 times per week.

16. Will I feel sore after each exercise session?
Core exercises are not designed to fatigue the muscles to exhaustion, rather they build strength and flexibility. You may experience some soreness as your body experiences changes, however, you will not experience debilitating soreness. Please consult with your healthcare practitioner or personal trainer if you have any concerns about the exercises you are doing.

17. What should I wear when I do my exercises?
It is ideal to wear any exercise clothing that you are comfortable in.

For more information on core training please refer to the following sources:

• O’Sullivan PB, Phyty GD, Twomey LT, Allison GT. 1997. Evaluation of specific stabilizing exercise in the treatment of chronic low back pain with radiological diagnosis of spondylolysis and spondylolisthesis. Spine. 24:2959-67.
• Cholewicki J, Panjabi MM, Kalachatryan A. 1997. Stabilizing function of trunk flexo-extensors muscles around a neutral spine posture. Spine. 19:2207-12.
• Sale DG. 1998. Neural adaptation to resistance training. Med Sci Sports Exerc. 20:S135-45.
• Hagins M, Adler K, Cash M, Daugherty J, and Mitrani G. 1999. Effects of Practice on the Ability to Perform Lumbar Stabilization Exercises. J Orthop Sports Phys Ther. 29:546-55.
• Alaranta H, Luuto S, Heliovaara M, Hurri H. 1995. Static back endurance and the risk of low-back pain. Clin Biomech. 10:323-4.
• Richarson CA, Jull GA. 2000. Muscle control-pain control. What exercise would you prescribe? Manual Ther. 1:2-10.
• Liebenson, Craig DC. 1999. Safe Back Workouts. Journal of the Neuromuscloskeletal System. 7: 15-24 1999.
• Edgerton VR, Wolf SL, Levendowski DJ, Roy RR. 1996. Theoretical basis for patterning EMG amplitudes to assess muscle dysfunction. Med Sci Sports Exerc ; 28:744-751.
• Biering-Sorensen.F. 1984. Physical measurements as risk indicators for low-back trouble over a one-year period. Spine; 9:106-119.
• Nachemson A. 1985. Lumbar spine stability: a critical update and symposium summary. Spine. 10:290-1.

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