Workouts: Core Stability

Often one of the most neglected dimensions of fitness, core stability can be quite beneficial to the body. When I'm talking about core stability, you instantly think abs. Not necessarily. Core stability does work the abs, but it also incorporates many of your pillars of strength--shoulders, glutes, hamstrings etc. Yes, you are focusing on your abs, but you will also be using and building other muscles at the same time. Creating a great center of balance is probably the best benefit of core stabilization. It will also blast body fat. Here's the workout.

You will only need three things: a swiss ball (fitness, yoga), a 5 lb dumbbell, and a good floor.

Ab Activation Warm-Up
25 swiss ball crunches
25 reverse crunches
(this will engage your ab muscles making it easier to brace them later in the workout)

Core Stability Workout
Raised leg push-ups 4 sets of 15- regular push-up, the only difference is that one leg is elevated about 12-18 inches above the other leg. Keep this leg locked out. Alternate legs every set until 2 sets are performed with each leg for a total of 4 sets.

Single leg squats 4 sets of 10 (2 per leg)- Maintain a straight posture while performing these just like you would a regular squat. There are a couple things you can do for support with this move if needed. One is that it helps some to hold a weight (5 lb dumbbell will work fine) in front of them while performing this move. Another is to have a bench or a chair(preferably one where you can sit down and have your feet touching the floor while, at the same time, have your legs perpendicular to the floor. When you become comfortable with this move, try bracing your core all the way through every set.

Side planks 4 sets of 40 seconds (2 per side)- to make this move even more challenging, raise your (top) leg for the last 15 seconds of the move.

Front Planks 2 sets of 45 seconds- brace/tighten your abs!

X-Planks with alternating arm raise for 80 seconds alternate arms every 10 seconds- like the name of the exercise suggests, your body is like an X. Get up in push-up position- with arms and legs spread out to make an X shape. The arms to not have to be wide but the legs do. Keeping a straight, flat back and a tight core, raise each arm shoulder parallel to the floor at shoulder level.

Swiss ball push-ups- This is the same as a regular push-up-just on a swiss ball. Focus on a smooth motion. Steady on the upward part. Slow and controlled on the downward part. Squeeze the shoulders blades together at the bottom of the move. Oh and I almost forgot- keep those abs tight!

- This is a very basic yet challenging workout. There are many more exercises which I will include in a modified workout which will be coming soon...