No matter where you are in your fitness journey it’s important to take some time to think about stability training. Using controlled, unstable exercises increases the body's ability to stabilize and balance itself. Proper stabilization improves, posture, protects joints from injury and improves muscle force production by promoting proper muscle balance. Overall it allows all the muscles to work more efficiently. I highly recommend this mode of training for everyone: beginners to athletes to everyone in between.
The idea behind stability training is to incrementally increase the proprioceptivity (instability) of the environment as the exercise is performed. It’s important to note this should be done with control and with from as top priority. You can adjust the positioning of the lower body, the movement of the upper body and/or the stability of the surface. Use the table below to incrementally increase the instability in your movement, starting with the lower body continuum and moving to the right. Where it says “unstable” under lower body it means work in the upper body and/or surface continuum. It is important to note that whenever you add a surface instability, go back to a two leg stance and then work your way back up. Remember this is a controlled instability. If you do not have the equipment needed to increase the surface instability you can use a folded up towel to start. Finally, I feel like I have to say, BOSU balls are for experts only in this continuum! Standing on a BOSU ball can be very dangerous!
Watch the video for an example using bicep curls.
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