My core stability routine

[Guest guest]

Hi Tammy and others,

I try to vary my workouts and to get specific training that I enjoy as well as

training that I know gives me benefits.

I love yoga for the stretching, and strengthening from using your stretches and

own body weight - but you need a slow yoga and a good teacher to really take

benefit (I have found).

I love aqua, as does Gretchen. I get really slim from aqua aerobics too when I

go at least three times a week. I find it helps my core muscles, balance, and

toning.

I enjoy cardio work on normal machines - such as the elliptical machine - as I

like to sweat in my workouts.

I have gone to a physio and know I need to work on my quads and also there is a

muscle around the glute area (I think the glute flexor) which is REALLY WEAK on

me that I need to strengthen otherwise I know this will lead to hip problems.

So I went to see a trainer to design a program that I could travel with as I am

always on the road for my job. I also needed a program to specifically focus on

the core stability muscles as I see these as key. And I also wanted to

strengthen my ankles quads and butt muscle (the one that makes my hip weak).

So we decided to do a programme solely focused on the wobble cushion (for

balance and ankle strength - and I can buy a cushion and carry with me on my

travels to ensure I can still do some ankle work) and also the swiss ball. I had

used the swiss ball in the past in conjunction with aqua and I was really super

fit and slim then (right before I got married I went on a real kick to get fit

and fit into my dress) so I am sure that the swiss ball is good too. Note I

have not trial run this one yet so cannot say how my results are - I just got it

on Sunday and my gym date with my husband is on Wednesday this week.

Here is the routine:

Swiss Ball sit ups 3 x 15

Swiss Ball back raises 3 x 15

Plank Swiss Ball 3 x 1 minute

Bridge Swiss Ball 3 x 1 minute

Cat Camel Stretching 3 x 10 hold each pose 5 seconds

Leg lift and extension 3 x 10 each leg (must activate core muscle first by

ensuring back flat on ground and stays flat)

Hip external rotation 3 x 15 (this is the one for the glute muscle I

need to rehabilitate)

Ski squat hold 1 minute, with or without Swiss Ball

Squats 3 x 15 (with Swiss Ball)

Lunges 3 x 15 if squats become too easy add into

routine)

Leg press only machine in routine, do if inclined to

do so, 1 x 8 heaviest weight possible

All the above is designed to work on the core muscle groups and to activate the

leg muscles that may otherwise diminish further in me - e.g. the glute muscle,

the quads.

Swiss Ball bicep curl 3 kg weight, 1 x 8

Swiss Ball overhead tricep extension 3 kg, 1 x 8

Swiss Ball chest fly 2 kg, 1 x 8

Swiss Ball reverse fly 2 kg, 1 x 8 (good for those

working at desks)

Shoulder upright row 3 kg, 1 x 8

Frontal raises 2 kg, 1 x 8

Lateral raises 2 kg, 1 x 8

Note all the arm weight work is done sitting on the Swiss Ball to promote

posture. The arm weight work should be done with a gym supervisor present as

the weights are for my tolerances only. The weight work is designed to tone as

well as to maintain muscle.

Stand on wobble cushion and move to toes and heels holding at each position 10

seconds. Then move side to side.

Note the wobble cushion builds balance and ankle strength.

I would suggest that you ask a physio or a gym staff member to help to

interpret and show the poses. I am a fairly fit person and very familiar with

the gym, so this routine is designed for me and my interests. It is also

meeting my abilities. Not everyone is in the same place - this may be too easy

or too hard. So only use this to inform your discussions with the people you

trust and work with. My rule is to know my own body well, which is why we

designed this for me - I know what keeps my interest and what works for muscle

development for me.

Best wishes from London,

Donna