How To Get Back In Shape

Best Stabilization Exercises for Stability Fitness

What is Stability Fitness?

Stability Fitness is an important part of getting back in shape. It involves strengthening your postural muscles or trunk muscles, often refered to as your core. These muscles stabilize the spine and support your abdomen giving you better posture, balance and overall strength, as well as reducing back pain.

Any program to get back in shape should  include stabilization exercises to improve your stability fitness.  Make sure to include core muscle strengthening in your strength training workouts.

When beginning a strengthening or a weight training program, stabilization of your trunk or your "core" is essential.  Stabilization exercises give you a good base for strengthening other muscles.

What are the best Stabilization Exercises?

The Plank Exercise 

 

The Plank is one of the best stabilization exercises and a good way to begin your core muscle strengthening.   The plank is essentially an Isometric Hold Exercise, once you get into the plank position.  It works multiple muscle groups.  

 

To Perform the Plank Exercise: 1. Lie prone. (face down) 2. Prop up on your elbows and toes. 3. Keep your back straight. 4. Draw you navel in towards your spine. 5. Contract your abs, glutes & thigh muscles. 6. Continue to breathe as you hold the position. Gradually work up to holding 30 to 90 sec. Avoid raising your hips or letting your back sag.  To progress, try the Plank on a BOSU.

 

If your core strength is not sufficient to support your body weight, you can modify this exercise by propping up on your elbows and knees. Or partially support your mid-section with a pillow to support part of your weight until you are stronger. 

 

Once you have good control with the plank in the prone position, you can progress to the side plank (see video below). Remember to activate your abdominal muscles by drawing your navel in towards your spine. 

 
Caution:  While holding an isometric contraction, your blood pressure may increase. Be sure to breathe and avoid holding your breath. If you have a medical condition, be sure to consult with your doctor to see if isometric exercises are safe for you.  

The Bridge 

 

The Bridge is a good exercise to incorporate into your stability fitness as it strengthens your glutes as well as your abdominal muscles. 

  

How To Get Back in Shape with The Bridge

To Perform the Bridge: 1.  Lie on your back with your knees bent. 2.  Draw your navel in towards your spine. 3.  Squeeze your buttocks muscles. 4.  Slowly lift your buttocks up and hold. 5.  Continue to breathe while your hold. 6.  Slowly lower your buttocks back down. Watch the video to see how to perform the bridge exercise. To progress, do the bridge one leg at a time or perform the bridge with your legs on a fitness stability ball.

 

The Bird Dog

The Birddog incorporates your back muscles into your stability fitness exercises.  This includes your Multifidi muscles that protect your spine and help to improve your posture. 

The Bird Dog Exercise

To Perform the Bird Dog Exercise: 1. Begin on your hands and knees. 2. Draw your navel towards your spine. 3. Raise your opposite arm and leg. 4. Maintain a flat back. 5. Reach with your arm and leg to extend your spine. 6. Repeat on the opposite side. For progression, try the Birddog on a BOSU.

  

To learn more about The Plank Exercise, Side Plank and Bird Dog Exercise see the Video below by Craig Ballantyne of Turbulence Training and download his Free 10 Minute Workout:                                                             

Link for your FREE WORKOUT- Click HERE!! www.TurbulenceTraining.com TT Special Offer  If you are ready to get back in shape and haven't already signed in for our Free How To Get In Shape "Get Started" guide,  sign in below: Add a ball, bosu or balance disc to increase the level of difficulty with your stability fitness exercises.       GoFit Core Disk and Training DVD

Free 10 Minute Workout (pdf)