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Just about any exercise can be turned into a core stability exercise if you add abdominal bracing and are mindful to maintain the lumbar spine within a neutral pocket.
The three exercises covered in this video are higher level, more advanced core stability exercises.
The push-up in an especially effective core stability exercise. Especially when you brace up the abdominals and keep the lumbar spine from extending and flexing while doing the push-up. Reps to substitution work well. Once you notice your lower back starting to sag down or round out, terminate the set.
To progress the push-up even farther check out the abdominal walkout. Get in a push-up position. Lock your lumbar spine in with an abdominal brace, then walkout and back with your hands. Keep your lower back nice and stable using all your core musculature. To challenge yourself even more do a push-up once you walk yourself back to the starting position. Reps to substitution are effective. Once your lower back starts moving around and you’re getting sloppy, terminate the set.
The last exercise covered is the single leg hip hinge, also known as a single leg dead lift. Balance on one leg and hinge forward through your hip. All the motion is through the hip, NO motion occurs through the lumbar spine. All the core musculature is active to stabilize the lower back. The gluts are working and helping to tighten up the thoracolumbar fascia. This is a great core stability exercise. Shoot for 5-12 reps and 2-3 sets on each side.
