A stable pelvis supports the whole body and enables greater performance. Three specific exercises for the centre of the body.

All too often, a weak area of the body triggers a painful secondary reaction, such as hip pain, knee pain, shoulder pain or even back problems. If pain occurs in these areas, training and therapy are often used to treat the symptoms. However, it's worth looking at the entire movement chain, as you'll soon realise you need to focus on your core. This is because a stable pelvis supports the entire body and enables better performance. Here are three specific core exercises:

Horizontal balance to high knee

The pelvis transfers the forces from the legs to the upper body and vice versa. Both the torso and hip joints play an important role in this. The hip joints provide flexible support, which must be well stabilised. Here the muscular guidance of the hip joints needs to be well coordinated. The deep, but also superficial gluteal muscles, take over this role and thus help to stabilise and move the pelvis on the legs. The following exercise strengthens the gluteal muscles:

Here’s how:

• Stand upright on one leg and position the supporting leg so that the knee is above the foot
• Start by moving the active leg forward with the knee in a raised position. From there, extend the active leg straight behind you as you tilt your upper body forward until your back is horizontal and the leg and back form a straight line. Use your arms to support the movement in opposite directions
• Hold this horizontal pose for a moment, then raise your upper body as you bend your back leg and lift it in front of you once again
• Keep the knee lifted for a moment and repeat the exercise

Take note: the hip joint acts as a pivot point; always keep the back straight.

Repetitions: 3 sets of 10 repetitions.

Diagonal lengthways stretch

The abdominal, back, and lateral torso muscles stabilise the pelvis from above. If stability is lacking in the torso, the strength from the legs cannot be transferred, and a weak torso quickly becomes overwhelmed with stabilising the pelvis. This causes the core muscles to quickly become fatigued. Since these muscles are also needed for breathing, this prevents relaxed, deep breathing. However, too little oxygen makes the muscles perform more poorly. The following exercise strengthens the torso:

Here’s how:

• Lie on your back, both knees perpendicular in the air, hands close to your knees
• Now, simultaneously extend one leg and the opposite arm, pressing the bent leg against the other hand and hold this position for a moment
• Now move smoothly to the other diagonal

Take note: don't let your lower back sink into the hollow of your back. Press your hand against your bent leg with enough force that it creates good tension in the abdomen and the holistic stretching movement is still possible.

Repetitions: 3 sets of 20 repetitions, alternating sides.

Diagonal side plank

Combined hip and core stability

When walking, the gluteal muscles help to move and stabilise the pelvis over the supporting leg. The core muscles keep the upper body stable on the pelvis and thus give the leg axis a good hold from above. The body works over its diagonal structures, with the pelvis acting as the point of transfer. Exercising the diagonal muscle chains is crucial for better running performance. The following combined exercise for hip and torso stability strengthens the diagonal movement:

Here’s how:

• Side plank on your forearm, hips high, upper leg supported on the floor using the inside of the foot
• With your hand bent at the back of your head, extend the upper elbow vertically upwards
• Lift the lower leg slightly with your foot
• From this position, cross the upper elbow and lower knee together at head level
• Turn the body and upper arm back to the starting position and repeat the exercise

Take note: position your lower elbow directly under your shoulder. Pay attention to maintaining a straight body line during the exercise; do not let your hips sink.

Repetitions: 3 sets of 15 repetitions per side.