Strong stabilizers are imperative for solid pirouettes and unshakeable balances, not to mention healthy knees, ankles, and hips. And yes, you can train your stabilizers with Therabands and Bosu balls, but why limit yourself when workouts like this one exist? Train for stability and increased range of motion in this full-body stability workout!
Let’s get started!
The Full-body Stability Workout
This workout is broken down into 3 supersets. Complete each exercise in the superset before taking your rest time.
It’s brutal, but it’ll boost your efficiency in the gym and challenge your stamina!
Superset 1 (3 sets)
Z press:
Find a neutral straddle position (not your full straddle).
Next, stack your spine, keeping the rib cage closed. Be very careful not to arch your back at all.
Now, grab dumbbells and stack them above your shoulders, palms facing forward, with your elbows slightly in front of your body (not straight out to the side).
Finally, press the weight straight up overhead, knuckles toward the ceiling.
Use control by maintaining a tempo of 2 seconds up and 2 seconds down.
Remember, hold your core pelvis so your spine remains quiet throughout the press.
**Perform 8 reps before moving on to pendulum lunges.**
Pendulum Lunges:
We’ve had a few workouts that feature these troublemakers!
But just in case, start with your feet about hip distance apart.
Then step one leg forward into a split squat.
Stay as low as you can as you send the same leg to step behind into the reverse split squat. Imagine your head is under a shelf so you don’t lift up as you slide your leg forward and back!
Remember, the key to this exercise is staying as low as possible as you go from front to back.
**Perform as many as possible for 15 seconds per side, then rest for 90 seconds before restarting the superset. Complete three rounds of the superset before moving on.**
Superset 2 (4 sets)
Heel Elevated Squats:
Next up in our stability workout, you’ll need something to elevate your heels with. So, roll up a yoga mat, stand on a 5lb plate, or use a yoga block–anything that lifts your heels 2-4” off the ground.
Hold a dumbbell in a goblet hold and keep your core engaged.
As you squat keep your knees tracking over your toes.
YES, your knees WILL go over your toes and that is OK!!
**Perform 10 reps before moving on to triangle twists.**
Triangle Twist:
This is the only breather you’ll get so enjoy it and push yourself to find some mobility in your spine.
Stand with your feet wide and bend over to place your hands on the floor in front of you.
One at a time, twist one arm up to the ceiling following your reach with your gaze.
**Perform 5 twists per side then rest for 60 seconds before restarting the super set. Complete four rounds of the superset before moving on.**
Superset 3 (3 sets)
Finally, the last superset in our stability workout! You’ll really feel your core stabilizers light up with this one! Finish strong and move slowly!
Plank Shoulder Tap:
Set up in a high plank position (weight in your hands.)
Keeping your body still, lift one hand and tap the opposite shoulder with it.
Then, return the hand to the floor and repeat on the other side.
The goal is to keep your body as still as possible, so move as slowly as you need to maintain this form.
**Perfome 6 reps per side before moving on to Bridge Marches.**
Bridge March:
Alright, grab your mat and lay down on your back with your knees bent and feet flat on the floor.
Now, lift your hips straight up toward the ceiling into a bridge position.
Keep your ribs closed and your back flat. If you need to, drive your elbows into the floor for stability.
Then, slowly, lift one leg into a tabletop position with your shins parallel to the ceiling.
Be careful to keep your hips even as your alternate marches. Don’t let those hips wobble back and forth!
**Perform 6 reps side before moving on to Toe Touch Crunches.**
Toe Touch Crunch:
Alright, we’ve hit our final exercise in this stability workout!
Lay flat on your back and lift your legs up to the ceiling with your feet flexed.
Knit your ribcage together.
Then, think of pulling your bottom rib toward your hipbones to lift your head, neck, and shoulders off the floor as you reach toward your toes.
**Perform 12 reps, then rest for 2 minutes before restarting the superset. Complete 3 rounds of the superset to complete this stability workout.**
Want more free workouts like this? Check out these muscle burners: Workout Wednesday: Posterior Chain Workout, Training Tip Tuesday: Sumo Dumbbel Deadlift, Workout Wednesday: The Hard Workout
