Fun Ways to Strengthen Your Core- Dead Bugs

Dead Bugs will work your obliques, quadriceps, and is a fun way to strengthen your core. The exercise works your deep inner core: your transverse abdominis, multifidus, diaphragm, and pelvic floor, along with your entire scapulothoracic region.

Missy Sullivan, ACE CPT,
SBB Certified Trainer and Instructor,
Certified Spinning Instructor, and
SimplyFitStudio Instructor
Thesimplyfitstudio.com
IG: @incredibly_fit_missy

Steps

1. Start with StrongBoard Balance in lateral position. Lay your back on top of the platform (face up), with your midline over the springs. Extend your arms toward the ceiling, directly over your shoulders. Raise your legs off the floor, knees should be bent 75-90 degrees over hips, with calves parallel to floor.

2. Keeping your shoulders down and feet flexed. Brace your abs and extend your right arm and left leg away from you.

3. Tap your toe to floor and return to center. Immediately repeat on the opposite side.

4. Continue alternating sides for desired amount of repetitions.

5. Repeat for desired amount of sets and/or duration

Tips

The most important thing to remember when you are doing the exercise is to keep your abs tight and lower back pressed into the board. Synchronizing your opposite arm and leg movements is great for overall coordination. You can progress the exercise by adding additional reps or sets. For more of a challenge, you can add other modalities such as dumbbells, ankle weights, and/or resistance bands.

StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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Tone Legs and Improve Core Strength- Goblet Lunge

The Goblet Lunge will work your Glute Complex, Erectors and Anti-Rotators to tone your legs and improve your overall core strength. This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the legs and glute complex, but will also strengthen the entire core musculature.

Mike Curry ACE CPT, CES, and StrongBoard Balance Inventor

StrongBoardBalance.com

IG: @strongboardbalance

FB: @strongboardbalance

Twitter: @strongboard

Steps

1. Grab a dumbbell with both hands and hold close to chest. Place one foot across the center of the StrongBoard Balance platform.

2. Keeping your spine erect and hips square, drop your back knee towards the floor. Be sure to keep even weight distribution between both legs.

3. Keep your shoulders down and elbow tucked into your side as you perform the repetitions.

4. Squeeze your glutes and drive with heel on the platform to bring your body back to starting position.

5. Repeat for desired amount of repetitions.

6. Switch legs and repeat for desired repetitions or duration.

 

Tips

As you come up, use your glutes to keep your hips square. Keep abs braced during the entire movement. For more of a challenge, you can use a heavier dumbbell. This exercise can also be used with other modalities such as Kettlebells and/or GripBells.

tone_legs_and_improve_core_strength_pin

StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

Order now!

Increase Stability and Strength with One Move-Single Leg Deadlift with Dumbbell Curl

Single Leg Deadlift with Dumbbell Curls will work your hamstrings, biceps, glutes, erectors, anti-rotators and core while will increase stability and strength with one move. This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the hamstrings, and biceps, but will also strengthen the lower extremities and the entire core musculature.

Featuring Mike Curry ACE CPT, CES and StrongBoard Balance Inventor

Instagram: @StrongBoardBalance

Facebook: @StrongBoardBalance

Twitter: @StrongBoard

StrongBoardBalance.com 

 

Steps

 

  1. Grab a dumbbell in your left hand and place your right foot across the center of the StrongBoard Balance platform.

 

  1. Keeping your hips square, bend forward (hinging at your hips), and slowly lower the dumbbell as far as you can, using the gravity of the dumbbell to stretch toward the floor.

 

  1. Simultaneously, bring your left leg out behind you so it is parallel to the floor, while keeping your back straight.

 

  1. Squeeze your glutes and slowly bring your body back to starting position.

 

  1. Keeping your shoulder down and elbow tucked into your side, curl the dumbbell up to your chest, and then release it back down.

 

  1. Repeat for desired repetitions.

 

  1. Switch legs and repeat for desired repetitions or duration.

 

Tips

As you come up, use your glutes to push your hips forward instead of lifting from your back. Keep abs braced during the entire movement. For more of a challenge, you can use a heavier dumbbell. This exercise can also be used with other modalities such as Kettlebells, Havyk Triads and/or GripBells.

increase_stability_and_strength_with_one_move

StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

Order now!

Improve Your Mind Body Connection-StrongBoard® Catch and Call

StrongBoard® Catch and Call will work your brain, neuromuscular system, core and legs to improve your mind-body connection. This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance. This method will enhance neuroplasticity and cognitive functioning. This exercise is primarily for hand/eye coordination but will also strengthen the legs and the entire core musculature.

Mike Curry ACE CPT, CES,  and SBB Inventor

StrongBoardBalance.com

IG: @StrongBoardBalance

FB: @StrongBoardBalance

Twitter: @StrongBoard

Steps

1. Begin by taking a tennis ball and writing the numbers 1-6 on different sides of the ball with a sharpie.

2. Place your StrongBoard about 5-6 feet away from a blank wall.

3. While holding the numbered tennis ball, step onto the StrongBoard Balance platform, facing the wall.

4. Keeping your abs braced, and shoulders in your back pockets, throw the tennis ball against the wall.

5. As the ball comes back to you, call out the last number you see.

6. Remember to keep a slight bend in your knees as you make your throws.

7. Repeat for desired amount of repetitions or duration.

8. Switch hands and repeat for desired amount of repetitions or duration.

Tips

Be sure to keep the abs braced. For more of a challenge, you can bend the knees more to hold a static squat. You can also move the board further away from the wall. This will require you to throw the ball with more force, meaning you will have less time to react and call out the correct number.

StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

 

Order now!

Build a Rock Solid Lower Core – V-Sit Flutter Kicks

V-Sit Flutter Kicks will work your abs, lower back, and hip flexors to build a rock solid lower core. This is an intermediate exercise and should be performed on a stable surface prior to performing it with StrongBoard Balance. This exercise is primarily for the abdominals but will also work the entire core musculature, along with the lower back, and hip flexors

Featuring Julien Greaux – CPT

Instagram: @rudeenergy, @juliengreaux

Steps

1. Start by placing StrongBoard Balance in a lateral position. Sit in the center of the platform.

2. Lean back and place hands behind you, fingers on the floor. Keeping your abs braced and your spine lengthened and neutral.

3. Lift your feet just off the floor and keep them in dorsiflexion (feet flexed).

4. Move your legs up and down in an alternating fashion, creating a fluttering motion.

5. As you are fluttering, lift your legs up higher and then back down.

6. Repeat for desired amount of repetitions or duration.

Tips

Be sure to keep the spine erect and stabilized by bracing your abdominals through the entire set. For more of a challenge bring your hands off the floor to the sides of the board, and / or slow your tempo.  

 

build_a_rock_solid_lower_core_v_sit_flutter_kicks

StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

Order now!