Here is a simple drill to increase your core stability.

Test

Range of motion (ROM) baseline with one or both of these movements:
* Forward fold with straight legs (touch your toes or the floor)
* Hip rotation to each side with feet under hips and palms together in front of you

Drill

Start in a quadruped position, then raise your knees just off the floor. To challenge your stability, try these movements:
* Lift one hand off the floor, then try the other
* Lift one foot off the floor, then try the other
* Lift left hand and right foot off the floor
* Lift right hand and left foot off the floor

Are you able to keep still when you lift hands, feet or one of each? If your hips shift, rotate or you wobble, try wider feet or narrower hands or vice versa.

To increase the challenge, increase the time you spend in each position. If one side feels less stable than the other, spend more time on that side.

Retest

After trying some or all of the positions, determine whether your ROM changed:
* Forward fold with straight legs (touch your toes or the floor)
* Hip rotation to each side with feet under hips and palms together in front of you

Improved ROM means the drill works well for you. It will improve your performance.

Decreased ROM means drill is very challenging at this time. Try an easier version or do it for less time. If it still tightens you up, this is a rehab drill.

How to use this drill

Try lifting one hand, one foot, or one of each to see whether it relaxes you (performance drill) or tightens you up (rehab drill). Do rehab drills when being a bit stressed is OK for you or do rehab drills followed by a performance drill.

How stable is your core?