Key Takeaway
Core training produced a moderate improvement in dynamic balance stability (ES=0.634, p<0.001), with the largest effects from bodyweight exercises performed more than twice per week for 6 weeks or less.
Summary
This systematic review and meta-analysis investigated the effects of core training on dynamic balance stability (DBS) in both athletes and non-trained populations. The review included 13 studies in the systematic review and 10 in the meta-analysis, with 226 total participants.
The overall analysis found a moderate positive effect of core training on dynamic balance stability (ES=0.634, p<0.001). Subgroup analyses revealed several factors that influenced effectiveness: interventions lasting 6 weeks or fewer showed greater improvements (ES=0.714) than longer programs, high-volume training with more than 2 sessions per week produced larger effects (ES=0.787), and programs totaling more than 17 sessions were most effective. Younger participants (18 years or younger) demonstrated the strongest gains (ES=0.832).
An interesting practical finding was that bodyweight-based core exercises outperformed programs using medicine balls, Swiss balls, or resistance bands. This suggests that equipment-free stability training can be the most effective approach for improving dynamic balance. The authors recommended optimal programming of 6 weeks or fewer at frequencies exceeding 2 sessions per week using bodyweight exercises, particularly for younger populations. These findings support the inclusion of core stability work as a foundational component of training for balance and movement control.