Whether they admit it or not, everyone wants to feel strong.
Stability exercises pack a ton of potential health benefits beyond boosting your strength.
“Remember to use these exercises as a guide and start with the ones you feel most comfortable with.
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Gradually increase your intensity while keeping proper form and technique to prevent injury.”
Read on for the 10 best stability exercises to build strength, according to Murdock.
And when you’re done, don’t miss these10 Bad Habits That Cause You To Lose Muscle Mass.
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Plus, it can strengthen muscles in your legs, core, and ankles.
Switch legs, and repeat.
Repeat this three to four times daily.
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“This signature move can be performed anywhere,” states Murdock.
Start by holding it for 30 seconds and progress to 60 seconds over time."
Perform this exercise three to four times, resting for one minute between rounds.
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To start, Murdock recommends opting for either a straight arm or forearm side plank.
Hold for 30 to 60 seconds on each side."
Repeat three to four times with one minute of rest each time.
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“Extend one arm forward and the opposite leg back while keeping your core engaged.
Hold for a few seconds, then switch sides.”
Complete three to four sets of 10 to 15 reps per side.
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Rest for one minute between sets.
Murdock says, “Stand on a Bosu ball with the flat side down.
Aim for three to four sets of 10 to 15 reps with one minute of rest between sets.
Find a focal point on the ground without tucking your chin into your neck.
Keep your back straight.”
Perform three to four sets of 10 to 12 reps per leg, resting for one minute each time.
Stability Ball Knee Tucks
This movement will help build abs of steelespecially in those lower abs.
Murdock suggests starting in a plank position with your feet on a stability ball.
Then, use your core to pull your knee toward your chest while rolling the ball forward.
Extend your legs back out to return to the starting plank position.
Go for three to four sets of 10 to 15 reps, and rest for one minute between sets.
This particular exercise engages muscles in the upper back and biceps.
Hold one end of the band in each hand, and step away to create tension.
Engage your core, and pull the band toward your chest, squeezing your shoulder blades together.
Slowly return to the starting position."
Complete three to four sets of 10 to 15 reps with one minute of rest between sets.
“Roll the ball forward, extending your arms in front of you while keeping your core engaged.
Roll back to the starting position.”
Aim for three to four sets of 10 to 15 reps with one minute of rest.
“The further out you walk your feet, the harder the exercise becomes.
Engage your core, and pull your chest toward your hands, squeezing your shoulder blades together.
Slowly lower yourself back to the starting position.”
Perform three to four sets of 10 to 15 reps. Rest for one minute between sets.
