top
Free Workouts on Beachbody On Demand
About   -  Contact  -  Blog  -  Index  -  Search  -  Home

Drills For The Core

by Paul Scott - from OutsideOnline

Stay nimble with this foolproof, made-to-order regimen

One Legged Side BendsOne-legged side Bends
"Carrying a heavy load, like a pack for an overnight snowshoeing trip," says Musnick, "is going to challenge your balance even on level ground." Standing on one foot facing a wall eight to 12 inches away, hold a three- to five-pound medicine ball with both hands over your head. Bend your trunk to the right and then return to the center. Do the same toward the leftand when that gets easy, try leaning forward and touching the wall with the ball at ten, 12, and two o'clock. Easy? Speed up the movements. No problem? Try it with closed eyes. Do two to three sets of 15.

Supine Crunch on Balance BallSupine Crunch on Balance Ball
To develop important stabilizer musclesthe obliques and transversustake your crunches to the wonderful, wobbly world of the balance ball. Sitting on the ball, walk your feet out until your weight rests on your shoulders or upper back and your hips are in the air. Raise your torso and perform a crunch as you would on flat ground. Do two to three sets of 12 to 20 reps.

Medicine Ball Toss on Balance BallMedicine-Ball Toss on Balance Ball
"A lot of injuries from kayaking occur to the rotator cuff," says Musnick. The same holds for cycling. Develop a seated ability to keep your center of gravity. Sit on a balance ball facing a partner and play catch with a medicine ball. Throw two-handed to alternate sides, arms out. Keep a minimum of weight on your toes. Do two sets of 30 to 45 seconds.

One-Legged Overhead Tubing TwistOne-Legged Overhead Tubing Twist
"We have three planes of motion," says Musnick. "Front-to-back, side-to-side, and rotational. People should think about doing exercises in each of these." Or one that does all three, like this: Secure resistance tubing with handles to a door frame or other anchor about head height. (You can also use weighted cables at the gym.) Hold a handle in each hand and position yourself to create tension on the cords. Balance on one leg, place your arms over your head, and quickly push one handle forward while the other moves back. Focus on rotating your trunk, rather than pulling your arms, to make the twisting motions. Do one to two sets of 30 seconds on each leg.



Intro | Drills for the Core | Drills for the Extremities
back to top
Beachbody On Demand and Shakeology Bundle - Save $100.00
Beachbody On Demand and Shakeology Bundle
Free Sample Workout
Beachbody On Demand Performance Bundle - Save $80.00
Beachbody On Demand Performance Bundle
Free Sample Workout
10 Rounds and Shakeology Bundle - Save $120.00
10 Rounds and Shakeology Bundle
Free Sample Workout
10 Rounds Performance
Bundle - Save $105.00

10 Rounds Performance Bundle
Free Sample Workout
Barre Blend
Free Sample Workout

Barre Blend Free Sample Workout
4 Weeks of The PREP
Free Sample Workout

4 Weeks of The Prep Free Sample Workout
6 Weeks of The WORK
Free Sample Workout

6 Weeks of The WORK Free Sample Workout
Morning Meltdown 100
Free Sample Workout

Morning Meltdown Free Sample Workout
LIIFT4
Free Sample Workout

LIIFT4 Free Sample Workout
Transform :20
Free Sample Workout

Transform :20 Free Sample Workout
Shift Shop
Free Sample Workout

Shift Shop Free Sample Workout
Mes de Mas
Free Sample Workout

Mes de Mas Free Sample Workout
Work Out at Home
Try Superfood Nutrition Risk Free
Work From Home Opportunity
Free Coaching
Free Streaming Workouts
Get the Best Deal
My Best Bets
Lose Weight
Get Fitter
Train Smarter
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Pinterest Team Beachbody Coach Rich Dafter's Blog
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals. Click here to learn more about Team Beachbody Coach Rich Dafter.

Disclaimer: Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings (below) for the most recent information on the actual incomes of all our Coaches.

© 2020 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home