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Fitness

8 Quick Ways of Being Physically Stable

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Stability is the state or quality of being stable, especially:

  • a. Resistance to change, deterioration, or displacement.
  • b. Constancy of character or purpose; steadfastness.
  • c. Reliability; dependability.

So what does this mean in terms of our own day to day state?

State of mind, state of physical condition? I strongly believe we need to adapt to change, because you never know what life is going to throw your way. BUT, your strength in stability will dictate HOW you manage change. Now I don’t want to get too philosophical here, so we’ll keep this fitness related!

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True strength is derived from within the molecular level. Your muscle fiber, oxygen blood flow and tissue mobility all play a part in strength and stability. With constant activity, many athletes can become prone to injury, specifically if you are doing the exact same thing over and over again. Examples include marathon runners, bodybuilders, footbal athletes… you name it. So, in order to prevent, and prepare for true strength, stability related exercise is essential to your overall health.

Whether you decide to incorporate these exercises in your regular routine or you dedicate a day (or two) a week, is you to you. Be sure you include them regardless!

SO here is a workout designed to tap into your molecular strength!

All excercises listed here require a medicine stability ball.

1 – Hamstring curl with medicine ball.

 Find Stability 1

Lie on the floor with arms beside you and calves on the ball. Lift your back up without arching your back (keep your abdominals tight for support). With hips still raised, bend your knees and roll the ball toward your glutes with your feet until they’re flat on top of the ball. Do this 15 – 25 times for 4 sets.

2 – Chest Press

swiss-ball-chest-press

Lie on a stability ball with your middle back and shoulder blades stable on the ball and feet planted wider than shoulder width apart. Hold two dumbells, and Press one hand in the air for an isolated chest press. Do each side 15 times and then switch. The second hand is always holding a dumbbell for stability.

 

3 – Squat and Shoulder Swing

 Find Stability 2

Standing with feet planted hip width apart and a stability ball in hands in front, squat down as you raise your hands and bring the ball over your head. That is Rep 1. Repeat for 15 – 25 times and 4 sets.

 

4 – Woodchop and Squat

 Find Stability 3

Holding a medicine ball over your head, squat down and bring the ball to one side as if you are chopping wood. Repeat for 15 reps on each side and 4 sets.

 

5 –  Wall Sit

Grab a medicine ball and find a wall space. Put ball between your knees and squat down leaning on the wall. Do this for 1 minute. Rest for 30 – 45 second and repeat 4 times.

 

6 – Pushup on medicine ball

 Single-Arm Medicine Ball Push-Up

Get into a pushup position with hands on a medicine ball. Complete 10 reps of pushups with your aim to get your chest touching the ball. Repeat for 4 sets.

 

7 – Rotator Cuff

Find Stability 4

Sit on a stability ball and hold a small medicine ball in your hands. Raise your hand doing a half-moon circle until your hand is as high as it can go. Slowly bring your hand down to starting position.

 

8 – Russian Twist

Find Stability 5

Lay on the floor, knees bent, feet flat on the floor, arms extended to your side. Hold on to something if you need support. Lift your feet off the floor. Twist your torso to the right as you lift your left knee toward your chest. Then twist to the left as you lower your left knee and raise your right knee in a cycling motion.

 

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