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15-Minute Total-Body Stability Workout

Your stability is challenged many times a day, whether you're running in the park or walking down stairs in stilettos; boosting it can prevent embarrasing wipeouts and painful injuries. But who has time to work on this aspect of fitness when there are more pressing issues (like upper-arm jiggle) at hand? That's where this efficient routine, designed by Dallas-based trainer Kim Truman, comes in. "Each move recruits large muscle groups like your glutes," she says. "But because you're doing the exercises on a squishy disc, your core and smaller stabilizing muscles also engage to keep you steady." In less than 15 minutes, you'll improve your posture and balance while firming every major body part (especially those abs!). And don't miss our Confidence-Boosting Workout either!

How it works: Three times a week, warm up by doing the squat. Then perform 1 set of each of the remaining moves in order; repeat the circuit (exercises 2 through 6) once or twice more.

Total Time: up to 30 minutes

You will need: Bosu ball

1. Disc Exercise: Squat

A.

Stand with feet hip-width apart on the disc, arms extended at your sides and palms facing legs. Slowly bend knees to squat, then rise up to starting position. Do 20 reps.

2. Disc Exercise: Reverse-Lunge Raise

A.

Stand with feet hip-width apart on the disc, arms extended at your sides and palms facing legs. Lunge back with right leg.

B.

Rise up, lifting right knee to hip height in front of you as you raise arms to shoulder height. Hold for 5 seconds, then slowly return to starting position and repeat. Do 10 reps; repeat on opposite side to complete set.

3. Disc Exercise: Windmill

A.

Place left knee on the disc and extend right leg straight out to side, inside of right foot on the floor. Extend arms to shoulder height out to sides, palms facing the floor.

B.

Bend over to the left from your waist, placing left hand on the floor under left shoulder as you extend right arm toward thee ceiling and lift right leg out to side. Slowly return to starting position and repeat. Do 10 reps; switch sides to complete set.

4. Disc Exercise: Donkey Kick

A.

Get on all fours with left knee on the disc and right knee on the floor beside it. Lift right knee to hip height behind you as you flex foot, pushing it toward the ceiling. Lower right leg to starting position; repeat. Do 15 reps, then switch sides to complete set.

5. Tri-Point Plank

A.

Get in plank position with hands shoulder-width apart on the disc. Lift right leg to hip height behind you. Hold for 20 to 60 seconds.

Rest 30 seconds, then repeat, this time raising left leg to complete set.

6. Disc Exercise: V Sit

A.

Sit on the disc with your knees bent and feet flat on the floor. Extend your arms straight out from your shoulders, palms facing each other, and lean back until you feel your abs engage.

B.

Lift feet until shins are parallel to the floor. Hold for 5 seconds, then lower feet to the floor again. Do 10 reps.

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