5 Types of Exercises to Build Stability Strength Conclusion
Being strong and looking fit are both great, but when it comes to functional strength and protecting your body, your stabilizer muscles are critical. These are the muscles that help to stabilize you and protect you as you make different movements. This will be essential when it comes to running, jumping, lifting weights, playing sports, etc.
The more you have developed your stabilizer muscles, the better your body will be protected during these different movements. And, not only protected but better able to perform as well.
So if you want to maximize your athletic output, it is going to be vital that you spend time working on your stabilizer muscles. These five types of exercises to build stability strength are going to help you do just that.
TRX Exercises offer many different stability exercises. Whether they are push, pull, or core-based, each TRX exercise will have a stability component. The other great thing about using the TRX straps is that by adjusting the angle of your body, you can increase or decrease the exercise's difficulty level. Here are a couple of our favorite TRX exercises.
TRX Reverse Fly Exercise
This exercise is going to focus on your upper back, but also your shoulders and core. It will challenge you to stabilize your body as you raise yourself up and lower yourself down. To make it more challenging, move your feet in closer to where the straps are hooked.
TRX Chest Fly Exercise
This TRX exercise is going to be the opposite of the last one. With this exercise, your chest will be facing the ground as you spread your hands and lower yourself down. Your body will have to control itself, and you will be forced to stabilize as you do.
Bosu Ball Exercises
Similar to the TRX straps, the Bosu ball offers a large variety of stability-based exercises. You can do upper body, lower body, core, and full-body exercises with a stability component. You can also choose which side you want to place the half ball on, depending on how much you want to challenge yourself, or what exercise you want to do. Here are a couple of lower body exercises that you can add to your workout routine.
Bosu Ball Squat Exercise
If you are looking to work on stability in your legs, this is the exercise for you. On each repetition, you will be forced to stabilize the Bosu ball. You will benefit not only from the squats but also from having to stabilize yourself each time.
Bosu Ball Single-Leg Squat Exercise
If you are looking to amp it up, try out these single-leg squats. By only placing one foot on the Bosu ball at a time, you will really force yourself to stabilize. Also, this exercise can be done in several different directions. Your off-foot could be forward, behind you, out to the side, or on the opposite side.
Swiss Ball Exercises
When it comes to core and stability, the Swiss ball is an excellent tool. It offers more than just core stability exercises, but it does a fantastic job with them. With the ball being able to roll and sink in, your body must focus on keeping the ball still and in place. Here are two Swiss ball exercises you should try out the next time you are in the gym.
Swiss Ball Push Up Exercise
When you think of push-ups, you almost immediately think chest. With the Swiss ball push up exercise, though, it is going to focus on your shoulder muscles primarily. Your shoulders will have to do a great job of stabilizing the ball as you lower and push yourself up. Also, your core will have to keep the ball from rolling side to side.
Swiss Ball Ab Roll Out Exercise
You have most likely seen people do this exercise with an ab wheel, but a Swiss ball also works well. As you roll yourself out each time, your core will be challenged as it must keep itself up and from rolling side to side. Also, this exercise is excellent because you can control how far you go out each time. So the stronger you get, the further you can roll out and continue to challenge yourself.
One of the best things about bodyweight exercises is that you only need your body to do them (obviously). But that means that you can do them pretty much anywhere at any time, and these two stability exercises are no exception. They are both going to focus on your core and will make sure to help protect you better as you are active and moving around.
Bodyweight Plank Exercise
If you have been around fitness for any amount of time, you have probably already done this exercise. What is critical, though, is that you are executing it the correct way. The more you can lock in on the details, the more you will be able to get out of it.
Bodyweight Side Plank Exercise
This is basically the same exercise, but instead of being chest down, you will be on your side. By doing this, you will force your oblique muscles to work as they will need to hold you up and keep you from rotating forwards or backward.
When it comes to dumbbell exercises, the possibilities are almost limitless. There are so many different exercises that you can do, both stability-based and others. Here are two of our favorite stability-based dumbbell exercises, though.
Dumbbell Single-Arm Bench Exercise
Instead of having a dumbbell in each hand, you are only going to bench press one at a time. This will allow you to work on your chest muscles like normal, but it will also force your core to work hard to keep you balanced. You won't have the other dumbbell in your hand to offset the weight, so your core will have to balance yourself.
Dumbbell Feet-Elevated Bench Exercise
When it comes to the bench, a lot of your balance comes from your feet being on the ground. With this exercise, you will lift your feet off the ground so that your core has to balance you. Also, by placing your legs straight out, you will add that much more of a core component.
Hopefully, with all of these different stability exercises, you will have a good starting point for your upcoming workouts. Because as much as you may want to get stronger, look more in shape, etc., you need to have functional strength as well. By focusing on stability exercises, you will be able to do that.
They won't protect you from ever getting hurt, but not using them will open you up to more chances. Also, when it comes to developing strength, your stabilizer muscles play a significant role in that as well.
Did we leave off any of your favorite stability exercises? If so, please share them with us in the comments below.
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