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Stabilization before strength. Progression of Core Strengthening: 1) Formal motor skill training. 2) Gradual incorporation into light functional task. 3) Heavy The biggest benefit of core training is to develop functional fitness - that Core strengthening exercises are most effective when the torso works as aLow back exercises concentrate on strengthening with the abdominal muscles, to be able to give stabilization of the spine. Rehabilitation programs or Doing the exercises in this booklet will strengthen your core muscles. Please read the instructions and follow the advice of your doctor. Beginner Core Exercises. Email: health.plus@vanderbilt.edu. Knee Planks. Begin by lying on stomach, elbows bent, and weight on forearms. Lift. Tighten AB muscles, draw belly button in, flatten your back. This is your starting position for all core exercises! Dead Bugs. Find Pelvic Neutral. Core stability and its motor control have been shown to be imperative for initiation of functional limb movements, as needed in athletics. Sports medicine [PDF] Core Strength Training - Dr Daniel Park. The biggest benefit of core training is to develop functional fitness - that is, Core strengthening exercises