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!!

Targeting Your Posterior Core Muscles

Did you just raise an eyebrow when reading the title of today's blog?  Remember, your "core" is not just abdominal muscles.  The core is a group of muscles that encompass the trunk/torso front to back, shoulders to hips.  While it includes the abdominal muscles, the core is a fundamental muscle group to stabilize the body, assist with arm and leg movements, and assists with proper posture.  For more information, refer back to our previous blog on strengthening the core.

Now let's focus on the backside of your core, including your backside (i.e., glutes)!!  One very effective exercise is the "reverse plank" or for all of you yoginis and yogis, "upward plank".  This exercise will target the glutes and hamstrings and, when done correctly, it will engage the abs and lower back muscles.  Here's how to perform the reverse plank.  Start by sitting on the floor with your legs extended in front of you, hands on the floor next to your hips.  Turn your hands so the fingers are facing your feet.  Take a deep breath in and lift your hips up off of the floor, pressing your palms in to the floor.  Point your toes so the only points of contact with the floor are your heels and palms.  Lift your head and look at the ceiling, keeping your body in a straight line from your shoulders to your toes.  While in this position engage your abdominal muscles and draw your belly button in towards your spine.  Try to hold this position for 20-30 seconds.  If you cannot maintain a straight body, lower your hips back to the floor and take a brief 2-3 second rest.  Lift your hips and try again.

 






Not only will this exercise strengthen the posterior core muscles, it will also help strengthen the wrists, arms and shoulders and provide you with a deep stretch of the chest, shoulders, and tops of the feet.  If you have wrist problems or a previous wrist injury, proceed with caution on this exercise.  You can try to keep the wrist in a neutral position by placing your hands on dumbbells or handles instead of placing the palms on the floor. 

Add this exercise to your workout routine and start improving your core strength.  Remember, start slow and work your way up to holding the reverse plank for longer times.  If you need assistance with this exercise, check with one of our fitness professionals at PROMATx Health Club to ensure you are performing the reverse plank safely.

Performing The Plank - A Fundamental Core Exercise

In a previous blog, we talked about strengthening your "core".  To refresh your memory, the core muscle group stabilize the spine, pelvis, and shoulders and provides a foundation for movement in the extremities.  This muscle group essentially makes it possible to stand upright and move on two feet.  Your core includes abdominal muscles but also other muscles from the lower part of the chest down through the hips on both the front and back of the body.  Click here to refer back to our previous blog entry on strengthening your core.

If you've been hanging around the gym for a while, you probably have heard of an exercise called the "plank".  This exercise is a fundamental core exercise that can be performed anywhere and without any equipment.  The plank can be modified until the core muscle group is strengthened.  Also, there are many progressions as your core strength improves.

Now that you know the basis for performing the plank, let's take a look at how it is performed.  First lie on your belly on the floor or exercise mat.  Keep your elbows tucked into your sides and directly under your shoulders.  Place your palms flat on the ground and keep your gaze on the floor between your hands.  Tighten your abdominal muscles and contract your thighs, lifting your torso and legs off the floor/mat.  Balance yourself on your elbows and toes.  It is important to keep your abdominal muscles contracted (tight) and keep the back straight, preventing any "sagging" in the low back.  Pretend you are balancing a board on your back that runs between your shoulder blades down through your feet.  If your hips rise too much, the board will slide off towards your head; if your low back sags, the board will fall towards your feet. 

This is the basic plank exercise.  Maintain tight abdominal muscles, breathe normally, and hold the plank as long as you can.  In the beginning, it may be difficult to hold this position very long but as improve your core strength, you should be able to maintain this position for more than one minute.  Once you've mastered this basic plank you can progress to make this exercise more challenging by lifting one foot off the floor while maintaining the plank position.  Other progressions include lifting one arm at a time, balancing on the hands (instead of the elbows) and toes, alternating arm and leg lifts while in the plank position, and moving to a side plank.

Start simple with the basic plank on the elbows.  It's an effective exercise to perform anywhere and every day.  A strong core improves your performance in daily activities such as lifting, bending, and sitting; it also will improve performance in sporting activities such as running, golf, and tennis.  Need help performing this (and other) core exercises?  Stop in PROMATx Health Club and meet with one of our trainers.

Be healthy...be strong...prevent injuries.