Back to the core!

When we last visited the core a month ago, we worked on a few basic exercises. Remember, when it comes to functional movement, the core muscles are amazingly important. They are involved in nearly every move we make: standing, sitting, walking, running, bending, extending, rotating and squatting.

So, let’s make them even stronger with a couple of more advanced moves!

We’ll use a stability ball. Some call them Swiss balls or physio balls. They are the exercise balls that come in numerous sizes and colors. Some folks even sit on them as office chairs.

Most discount stores and sports supply stores carry them. Expect to pay $10 to $20 for one. And please don’t get one with sand in the bottom. Let’s make sure the body does all of the work!

Stability Ball Matrix – Roll on the ball until the toes are the only things touching the ball and the hands are on the ground while maintaining a straight line from the head to the heels. Hold that position for 30 seconds. Then roll back so the shins are on the ball. Now bring the knees to the chest and extend the legs back out and repeat for 30 seconds.

Then roll the legs back out to the toes. While keeping the legs and torso straight, arc the butt as high as possible before returning to the starting position. Repeat the movement for 30 seconds.

Finally, repeat the first movement (toes on the ball and holding) for 30 seconds. This can be done in 10-, 15-, 20- or 25-second increments, too. Do what’s comfortable and work to a longer time.

Stability Ball Crawl – This is my favorite core body exercise. Love doing these because every movement made during this exercise challenges the core! Check the Facebook page “Year of the Challenge” for a video of this exercise.

This requires a smaller stability ball.

Get on the ball such that the knees are on the ball, the waist is bent and the hands are on the ground. While maintaining constant contact with the ball and the ground, crawl forward for 10 yards using the knees to propel the ball, then crawl back to the starting position.

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Bryant holds several national training certifications, is an author, lectures internationally and is the founder of C.L.A.Y. – the Coalition for Launching Active Youth. His fitness tips appear biweekly in Health and Wellness.

Milo Bryant – Moving the Future