Overview

The goal of this clinical trial is to learn whether an 8-week core stabilization training program can improve abdominal strength and knee stability in physically active women aged 18 to 35. The main questions it aims to answer are:

Does core stabilization training improve abdominal endurance as measured by the Prone Bridge Test? Does this training enhance knee stability as measured by the Lateral Squat Down, Y-Balance Test, and Drop Vertical Jump?

Researchers will compare participants' results before and after the intervention to see whether the training program leads to measurable improvements in strength and stability.

Participants will:

Complete baseline testing of abdominal strength and knee stability using standardized assessments (Prone Bridge Test, Lateral Squat Down, Y-Balance Test, Drop Vertical Jump) recorded with a Vicon motion-capture system.

Perform an 8-week supervised core stabilization program that includes front plank, side plank, and Nordic hamstring exercises following a structured progression.

Complete the same performance tests again after the intervention.

Eligibility

Inclusion Criteria:

• Female participants
• Age between 18 and 35 years
• Performing regular physical activity ≥ 6 hours per week.
• Able to complete all assessment procedures (Prone Bridge Test, Lateral Squat Down, Y-Balance Test, Drop Vertical Jump).
• Willing to comply with the 8-week study procedures (training program or control condition)

Exclusion Criteria:

• Current musculoskeletal injury affecting the lower limbs, trunk, or spine
• History of surgery in the lower limbs or spine in the past 12 months
• Known neurological, cardiovascular, or systemic conditions that may interfere with physical testing
• Pregnancy
• Participation in any structured core-strengthening program during the study period
• Inability to abstain from core training if assigned to the control group