STABILITY WORKOUT

It is essential for the strenghtening of back muscles – from the shoulders to the pelvis. It’s not really common knowledge, but the coordination of legs and arms is actually dependent on those muscles. If you train regularly, you’ll be able to reduce back pains or even eliminate them completely. What’s more, stability training strengthens abdominal muscles. It also strenghtens weakened muscles and corrects faulty posture.

A warm-up and let’s do it!

Repeat each exercise 3 times, for 30 seconds. Tense your abs and butt, keep your body in one line!

1. Peform a plank. Keeping your body in one line, lift your left arm and right leg up. Tense all your muscles, hold it for 30 seconds and change sides – right arm and left leg.

 

2. Perform a plank. Remember to keep the lumbar part of your back straight, butt and belly tense. Try to hold it for as long as you can – minimum 30 seconds.



3. Plank again. Keep your arms stable and lift your hips and butt up. Hold it and repeat.



4. Plank, but with your arms straight. Keep your belly and back tense and stable. Lift your left and right hand by turns to touch opposite shoulder with it.





5. Lie on your back and put both of your arms to the sides. Lift your arms and legs up. Keep your belly stable and watch your loins carefully.



6. Plank with your knees bent. Lift your right leg up and, keeping your body stable in one line, move it to the left, just like in the picture. Repeat it with your right leg.



7. Plank with knees bent again. Keeping your body in one line, lift your right and left leg by turns. Remember to keep your belly, back and butt tense.





8. Plank with your arms straight. This time, lift your arms by turns. Remember to keep your body stable.



9. Lie on your right side, prop yourself on your elbow. Next, lift your hip up high and straighten your left arm. Hold it for 30 seconds. Repeat with the other side.



10. Stand up. Keep your feet together and your arm behind your head. Next, lift your leg up (the same side as the arm behind your head). Pull your elbow down, tensing the flank of your belly. Repeat it with the other side.



11. Lie on your belly. Lift your arms up. Next, lift your arms and legs simultaneously. Keep your thumbs up high. Tense your whole body and hold it.



12. Sit down, legs up and arms to the sides. Move your arms along your chest, by turns – right hand to the left and left hand to the right. Perform it carefully, keep your belly tense.



13. The same position, but instead of just moving your arms by turns, try boxing.



14. The same position. Pull your knees to your elbows, by turns.