Incorporate A Single Leg Exercise With Core Stability Exercises
The best core stability exercises are those which incorporate an additional upper body or leg exercise. Combining the movement of core stability exercises with an arm or leg exercise changes the point on the athletes body from where the tension originates. This forces the abs to work harder to stabilize the entire body over a larger distance. An additional arm exercise will often work the chest, back, and shoulders, while an additional leg exercise creates one of the best glute exercises athletes can perform.
Incorporate The Kbands Training Stability Ball Into Core Stability Exercises
The addition of the Kbands Training Stability Ball is an easy and effective way to turn exercises like pushups and pikes into challenging core stability exercises like the Elevated Pike Pushup or the Kbands Unbalanced Chop And Roll. Both of these core stability exercises incorporate an upper body, core, and leg exercise to create a full body core stability workout.
In the Bridge Balancer Leg Exercise athletes will utilize a leg exercise with their core stability exercises. And unlike the Elevated Pike Pushup or the Kbands Unbalanced Chop And Roll athletes will be performing this leg exercise with their backs facing the ground. This angle, combined with the Kbands Training Stability Ball, will use a single leg exercise to place the point of contact at almost an entire body length away from the Kbands Training Stability Ball. This forces one of the best glute exercises for core stability. As the abs try to stay tight to stabilize the trunk, the legs fight hard to maintain proper position from either a static or active motion.
To perform the Bridge Balancer Leg Exercise athletes will need one Kbands Training Stability Ball and enough room for the athlete to fully extend their body. Before performing the Bridge Balancer Leg Exercise athletes must be able to get their bodies in proper position to perform the leg exercise. Athletes will begin by sitting on top of the Kbands Training Stability Ball. Athletes will slowly walk their feet forward, taking the feet and hips away from the Kbands Training Stability Ball until the hips and torso are parallel to the ground, and both knees can be maintained at a 90 degree angle. Getting into position for core stability exercises is the first and most important step in performing core strengthening drills. Improper body alignment will lead to inefficient workouts and possible injuries if poor body posture persists for an extended period of time. Core stability exercises like the Bridge Balance Leg Exercise are great for strengthening the abs, and teaching the different muscles of the body to work in unison. Athletes should avoid excessive sagging of the hips during the leg exercise to ensure proper ab strengthening.
Athletes will complete the Bridge Balancer Leg Exercise by moving into the starting position, raise and extend one leg until it is parallel to the ground, and hold this position for 30 seconds. After 30 seconds athletes will return to the starting position, both feet on the ground, raise and extend their opposite leg, and hold this position for 30 seconds. Athletes will perform 2-5 sets on each leg allowing 45-60 seconds of rest between sets.
Advanced Bridge Balancer Leg Exercise
The Bridge Balancer Leg Exercise is a challenging core and leg exercise. However, athletes who regularly perform core stability exercises like the Bridge Balancer Leg Exercise will need to find abdominal strengthening drills which challenge their core stability and strength.
The Advanced Bridge Balancer Leg Exercise incorporates an active movement into the already challenging static body positioning hold. Athletes will perform the Advanced Bridge Balancer Leg Exercise by moving into the same static position, raising and extending one leg parallel to the ground, but then under control sink and raise the hips. This action can be performed by placing the pressure in the heel of the athletes planted foot, lowering the hips in a controlled manner, and then extending the hips up and squeezing the butt. After a slight hold at the top athletes will repeat the lowering and raising motion for 30 seconds. Athletes can complete 2-5 sets of 30 seconds on each leg.
thletes who wish to continuously challenge themselves can perform resisted and unresisted sets of the Bridge Balancer Leg Exercise while wearing Kbands Leg Resistance Bands. This creates a wide variety of resistance training which can be performed at different levels of resistance. Go to the Shop Section to learn more about the different levels of Kbands Leg Resistance Bands.
Best Glute Exercises For Athletes
The Bridge Balancer Leg Exercise is one of the best glute exercises which isolates and works the core as well. Athletes should advance through the different progressions of the leg exercise to continually challenge the stability of the core and the strength of the glutes, hamstrings, and hips.
Other dynamic core stability exercises which can be used during leg exercise workouts or with other core stability exercises in a circuit style workout format include the Kbands Windshield Wipers Exercise and the Revolving Leg Lift. Both of these core stability exercises utilize the Kbands Training Stability Ball. Core Stability Exercises, which can also be used in core stability workouts or circuit style ab and leg exercises, include the Dynamic Plank Extensions (which use the KB Powerbands), the RSC Sliding Planks (which uses the Reactive Stretch Cord), or the Kbands Dynamic Trio (which utilizes the Kbands Leg Resistance Bands). Using a variety of fitness equipment, drills, tempos, and levels of resistance are all excellent ways to increase the intensity of a leg exercise or core stability exercises. This variety in drills and equipment forces the body to constantly be challenged at different speeds and levels of resistance, constantly forcing new and greater muscle activation in the parts of the body which control athleticism.