Stability Discs - How to Improve Balance & Core

So you've seen those little pillows of air in the gym.  You may have seen someone standing on them.  But what are they and what are they for?  Those pillows of air are stability (or balance) discs and you can do a variety of exercises on them to improve your balance and strengthen your core.  Just for some background information, refer back to our blog entries on balance and core.

Remember, balance exercises aren't just for the elderly.  Everyone should take some time to perform balance exercises to improve core strength and to increase strength in the ligaments of the ankles.  If you are a runner and do any trail running or compete in cross country or mud runs, balance exercises are extremely helpful since you participate/compete on uneven surfaces.  Once you master simple balance exercises you can increase the difficulty by performing the same exercises on stability discs.  Here are a few examples of stability disc exercises you can do to improve your balance and core strength.

1. Bird Dog:

• Get down on all fours with hands directly under your shoulders and knees under hips.
• Place a stability disc under your right hand and left knee.
• Lift and extend your left arm and right leg.
• Repeat 10-15 times then switch the discs and repeat on the other side.
2. Squat

• Stand on 2 stability discs with feet shoulder-width apart.
• While balancing on the discs perform a squat as low as you can go.
• Press feet into discs and stand back up.
• Repeat 10-15 times.
3. Half-Kneel Run

• In a half-kneeling position on your left knee, place a stability disc under your right foot.
• Be sure your left knee is under your hip and right foot is under your right knee.
• Grasp 5-pound dumbbells in each hand.
• Sitting up tall, swing arms as fast as you can without twisting your torso.
• "Run" for 30-60 seconds and repeat on other side.
• Can be performed with no dumbbells in hands.
4. Plank/Mountain Climber

• Place a stability disc under each hand and extend legs back until you are balancing on your hands and toes.
• Lower hips slightly so you body is in a straight line from shoulders to toes.
• Be sure your hands are directly under your shoulders.
• Hold this plank position for 30-60 seconds.
• To perform the mountain climber, bring one knee into your chest then quickly switch legs.
• Repeat for 30-60 seconds. 
5. Curtsy Squat

• Start with feet shoulder-width apart and hands on hips.
• Place stability discs in front of you at a diagonal from each leg.
• Lift right leg off the ground and step in front of left leg at a diagonal so your right foot steps on the disc.
• Push off with right foot and return to starting position.
• Repeat with left leg.
• Repeat both sides 10-15 times.

As a reminder, you should be able to correctly perform each of these exercises WITHOUT the discs BEFORE adding a stability disc to your routine.  Once you've mastered the exercise then add the disc(s) and perform the same move.  A little more difficult, huh?  When balancing on the discs with your hands or your feet, try to keep the pillow of air stable.  In other words, when standing on the disc, try not to allow the toes to go to the ground or the heels...balance yourself on the disc.  You may wobble around a little bit until you become proficient with these exercises.  That's OK...just keep working at it!!

So the next time you are in the gym, try your hand (or foot) at stability disc exercises.  You'll find out just how proficient you are with your balance.  Don't worry if you fall off the discs.  Stand close to a wall or machine so you can hold on in the beginning.  Gradually work your way further from the wall/machine and let your body take over with improving balance.  Good luck!!  Don't forget...if you need assistance with these or any exercises, be sure to talk with a fitness professional.  We are here for you!!

Weight Loss Tips (Part 4)

Here is the final entry in our guest blogger series for this month from Carrie Covington.  Remember, go back and check out Part 1, Part 2, and Part 3 before reading this blog.

You are making it worse. 

If you had a disease and your doctor told you that you could take this certain medicine but it would actually make the disease worse, would you do it?  I can guess everyone answered "no".  Dieting is the same way.  It is not a cure to our weight problem; it is part of the problem.

Tip #5:  Stop going on diets.  Educate yourself on nutrients.  Learn what you need and when you need it.  The key to losing weight is changing your metabolism to burn more calories than you take in.  Diets do the exact opposite.  When you restrict your calories too much, your metabolism slows down because your body goes into “starvation mode”.   This is a defense mechanism that allows our bodies to survive on less.  Your body will start using lean muscle as an energy source and it will protect the fat stores.  The less muscle we have, the lower our metabolic rate will be and the less calories we burn.  On the flip side for every pound of muscle you have, you will burn 50 more calories. 

If you are unclear on what a good nutrition plan is then seek help.  Find a professional that can help you with a meal plan to help you lose weight without restriction.  Include foods you enjoy and get plenty of variety.  Combine your meal plan with a balanced exercise program and you will become healthy with the side effect of weight loss.

Remember, the staff at PROMATx Health Club are here to help you but you have to take the first step.  Make an appointment today to talk with our nutrition specialist.  Find out how we can get you back on track and help you lose the weight.  Then work with one of our trainers to get your body back in tip-top shape.  You won't regret it...but you will have to work at it!! 

 

Balance Training...It's Not Just for the Elderly

How is your balance?  Do you find yourself tripping or slipping a little more than usual?  Balance training should be a key component to everyone's workout routine...regardless of age!!  Are you a weekend warrior or do you compete in adult sport leagues?  Balance training can help improve your game....give you a stronger swing or make you more agile on the field.

How can you test your balance?  Ideally, you should be able to stand on one leg, unsupported, for at least 20 seconds.  Try it out...how long can you stand there without having to put your other foot down?  Try it on both legs as you may have a difference in balance from one side to another.  Balance training can start with simple exercises such as shifting your weight side to side, forward and back, and at different angles forward and back.  From there progress to standing on one leg.  If your balance isn't very good in the beginning, hold onto something stable.  Progression on this exercise should be from holding on with both hands, to one hand, to just fingers, then to not holding on at all.  Do this with both legs so you can improve your balance on both sides.

Once you have mastered single leg stance for at least 20 seconds, it's time to add movement while you are balancing on one leg.  Start with small movements such as reaching forward, sideways, and backwards with your opposite foot while you do a small, single-leg squat.  As your balance improves, increase the movements by reaching further with your foot or add upper body movements.  Improving your balance also improves your core strength.  Once your core is stronger, all movements (single-leg and double-leg) become easier and more fluid.  Finally, after you have mastered single leg balance with movement, you can add an instability component by standing on a DynaDisc, wobble board, or BOSU.  This unstable "ground" will help to further improve your balance.  Remember, our brain uses visual cues to keep us upright and stable.  If you close your eyes during any of these exercises, the brain has to work that much harder to tell your muscles what to do.

Remember, balance training isn't just for the elderly.  Everyone can benefit from adding in balance exercises into their weekly routine.  PROMATx Health Club has lots of tools for you to work with when improving your balance so come in today and try your hand (or leg) at a little balance training.

Strengthening Your Core...Where Is It???

You hear the term "core" a lot when you are in the gym or when watching a fitness-related show, but do you really know what your core is?  Most people think your core is your abdominal muscles.  That is partially correct but there are more muscles involved in the core than just abdominals.

At a minimum, your core includes Transverse Abdominis (deep lying abdominal muscle group), Internal and External Obliques (side abdominal muscle groups), Rectus Abdominis (a.k.a. "6-pack), and Erector Spinae (muscle group running along the spine.  Core muscles actually extend lower in the hip/pelvis region to include Multifidus (deeper under the Erector Spinae group), Hip Flexors, Gluteal (buttocks) muscles and Hip Adductors.

The "core" muscles stabilize the spine, pelvis and shoulders and provide a solid foundation for movement in the extremities.  Core conditioning exercise programs need to target all these muscle groups to be effective.  The muscles of the core make it possible to stand upright and move on two feet.  These muscles help to control movements, transfer energy, shift body weight, and move in any direction.  A strong core distributes the stresses of weight-bearing and protects the back.

So now you know where/what your core is...where do you go from here?  There are plenty of exercises that will work your core.  No longer will you have to get on the floor and do crunches.  Basic exercises such as squats and lunges will work the core.  Other exercises include planks, v-sits, push-ups (yes, push-ups!), hip bridges, hip lifts (reverse crunches), supermans, bird dogs...the list is long!

Need more guidance?  Check with a trainer at PROMATx Health Club to ensure you are performing sufficient exercises to strengthen your core muslces.  Once you build strength in your core, everyday activities (and sports) become much easier to perform!

Stand tall, work your core, improve your balance.