Core Progression
Posted by Sean on February 20, 2009
I discovered a new exercise for your core that I truly think is my all-time favorite exercise.
Last year I challenged myself to strengthen my core. I spent countless hours observing, watching and consuming as much information as I could find concerning your core. I scoured the internet, read magazines, subscribed to other magazines, and became a major analyst at the gym.
If there was an exercise out there that could strengthen my core while maintaining my balance and safety, I wanted to know.
I started with the basics, and progressed as I mastered the skill and the exercise.
At the beginning of this year I stumbled upon this exercise while at the gym. A friend of mine was experimenting and trying different forms of the classic push up by adding stability balls to the equation. She would start with 1 at the feet, then 2 at the hands. She would advance to a total of 3 balls: 2 at the hands while balancing her feet on 1 ball.
All of it seemed tough. But, I thought there could be more. So I added another ball to the equation. I wanted to balance my body on 4 balls. Yes, 1 limb per ball.
It started out with just being able to hold myself up on the balls, wiggling, and shaking uncontrollably. But in time, I progressed and advanced the exercise.
I now use the 4 balls for a stability push up as well as a 3 limb balance while maintaining a 4 limb stance by lifting one leg up in the air and then switching to the other leg from the all 4 ball stance. The whole time maintaining my balance on the balls.
I must confess, this exercise is a tough one. It taxes every part of your core.
I would suggest starting as my friend did. Begin with 1 ball and slowly progress as you master the skill by adding another stability ball.
I ironically found this video that gives you an idea of how the exercise works:
Best of luck. Stay strong and keep working!
Carpe Diem
Strong One said
@ sara We all have to start somewhere. Best of luck!
Strong One said
@ sara We all have to start somewhere. Best of luck!
sara said
WOW.
i think i would hurt using just one ball. my core is so weak it’s practically non-existent. but i might suggest this to my stronger cored friends
sara said
WOW.
i think i would hurt using just one ball. my core is so weak it’s practically non-existent. but i might suggest this to my stronger cored friends
Strong One said
@ Tuscanystone It’s definitely an advanced move, but an absolutely attainable goal.
Strong One said
@ Tuscanystone It’s definitely an advanced move, but an absolutely attainable goal.
Tuscanystone said
Wow! I think I better leave that one for a while considering I only just pastered the plank! lol
You rock Strongone!
Tusc
Tuscanystone said
Wow! I think I better leave that one for a while considering I only just pastered the plank! lol
You rock Strongone!
Tusc