Every day you put your stability to the test. You’re using it all the time and not even thinking about it. Whether you’re walking downstairs in stilettos or holding a squirmy toddler, you’re engaging stabilizer muscles. You might be wondering, “if I use these muscles all day then why are they so important to target while doing strength training?” Well, having sturdy stabilizer muscles and a strong core can help prevent back pain, injury, and derail you from your fitness goals. Stability workouts sound kind of boring and if you aren’t specifically targeting your muffin top then it’s never going to go away, right? WRONG!
A stability ball is a great tool to get flat abs, a slim physique, and better posture with a strong core. Besides, we all know good posture makes you look 10lbs lighter! So, are you with me?
Great! This low impact workout can be done in just 10 quick minutes.
The workout. 3 rounds of 10-12 reps.
DECLINE PUSHUP
Muscles targeted: Shoulders, Upper Chest, Abs, Arms
Bending your elbows, pull your navel into your spine and lower your upper body to the ground.
Keeping your spine aligned and your core engaged, slowly push yourself back up so your arms are slightly bent at the elbow.
Repeat 10-12 reps.
BACK EXTENSIONS
Muscles targeted: Glutes, Lower Back, Abs
T-RAISES
Muscles targeted: Glutes, Lower Back, Upper Back, Shoulders, Abs
To begin, kneel on the ground. With your stability ball in front of you, roll your tummy and hips onto the ball, so you are firmly pressed against the ball.
Your Feet should be slightly wider than hip-width apart. For extra stability place them against a wall.
Hang your arms alongside the ball. Slowly, raise your arms out to the side so your body and arms form a “T.” Hold this position for 3 seconds before slowly lowering your arms to the beginning position.
Repeat 10-12 reps
HIP THRUSTS
Muscles targeted: Glutes, Hamstrings, Abs
Your feet should be hip-width apart and your hands behind your head.
Lower your hips toward the ground.
Squeezing your glutes and keeping your core engaged, lift your hips up pressing them towards the ceiling.
Repeat 10-12 reps
