Tag Archives: core stability

No More Back Pain! 3 Core Moves that Help End Aches

What is all the fuss about having a strong core? Yes, of course we all want a smokin’ hot six pack, but is there a real benefit to tightening your tummy beyond the aesthetic? Short answer: Yes. And a lot of it has to do with having a healthier, stronger center and a less achey lower back.

Strong core muscles make it so much easier to do many of our daily physical activities—such as running errands, doing household chores, and moving every which way. When you use your core to bend, lift, twist, and reach you safeguard your lower back, shifting weight off of your spine and onto your abs and the muscles of your back.

Core exercises strengthen your abdominals, back muscles, obliques (sides), and muscles around the pelvis. But this doesn’t mean do a million crunches! That can only promise a sore back. What should you do instead?

Here are three exercises to do daily as you work toward a stronger core and a happier lower back: (more…)

Posted on April 17, 2024 by Katie McGrath

Boat Pose Made Easier

Core work is an integral part of having a strong, lithe body with an upright and healthy posture, but if the mere thought of boat pose (an intense core centered yoga pose) makes you want to keel over and abandon ship, read how you can make it smooth sailing and much easier on yourself.

Don’t go overboard

Start with the basics. Before attempting the full expression of boat pose (with both legs and arms extended off the floor) practice the beginner version until you can fully integrate your core without compromising your low back.

Sit comfortably on your mat. Place both hands about 12 inches behind your hips and place them shoulder width apart. Bend both elbows and lean slightly onto your hands. Rock your pelvis forward just enough so you are teetering on top of your sit bones (the bony protrusions at the base of your pelvis).

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Posted on December 6, 2023 by Jill

Back Exercises You Can do at Home

Back exercises are often over-looked due to the popularity of abdominal exercises. Below is a list of back exercises that can be performed at home or anywhere that you feel inclined to exercise. The exercises mainly target the lower back, but also help improve core stability, balance, and coordination.

Core stability is defined as the ability of the muscles of the trunk to stabilize the spine during movement. Dozens of muscles help stabilize the core and most are isolated in the exercises below. Balance is defined as the state of equilibrium and the following exercises help improve the strength and endurance levels of your muscles that help make balance possible. Coordination is defined as the skillful and effective interaction of movements. In order to maximize coordination, you must challenge the body by performing coordination based exercises and movements that allow the body to work and move more efficiently. Each exercise below targets a slightly different part of the back and helps improve coordination.

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Posted on December 29, 2023 by Matt

Finding The Right Sized Stability Ball for You

Are you thinking about purchasing a new stability ball or having trouble finding the right size?

Stability balls come in all sizes and you need to find one that meets your exercise goals. Most stability balls provide you with a list of height and weight recommendations for each size so make sure to check the box or package for that, but if you can’t find the information laid out for you, here’s how to find the right size on your own. (more…)

Posted on October 20, 2024 by Matt

Use DynaDisc to Build Core Strength and Balance

Are you tired of doing crunches on the floor? Is your balance not as good as it should be? Well, the DynaDisc is here to save the day!

DynaDisc is a fourteen-inch in diameter inflatable cushion made out of the same material as a stability ball. This little guy is only a few inches thick, but can withstand up to 2,000 pounds of force per square inch, and offers endless benefits for every fitness level, from beginner to expert.

The DynaDisc works under the same principal as a stability ball- the surface is uneven, challenging your muscles to keep you in proper position. The DynaDisc, however, is flat, so you can stand on it, engaging the stabilizing muscles in your legs and core. (more…)

Posted on October 15, 2024 by Matt