A Great Balance Training Exercise Demo

Here is a great balance training exercise to improve balance while increasing ab definition. This also will help with overall core health.

“Balance Training Exercise” Video

Here’s a great core strengthening exercise sequence. Try cranking out reps until you’re about to fail. In other words, maintain form while really tiring your muscle out. Spend no more than 10 seconds rest between each exercise. Do the whole sequence daily until your muscles look balanced. You can start noticing changes after being consistent with this for 2-4 weeks. Here they are. You’ll need some minor equipment for a few of the exercises. Here are some various exercises that improve balance.

1.) Middle Trap – In front of an exercise ball, kneel down. Now lower yourself onto the ball, touching it with your torso and abs. Straighten your knees and get your body in a straight line, only your toes touching the floor. Don’t shrug your shoulders up. Now turn your palms facing the ceiling and splay your arms straight out to both sides. Now flap your arms up and down, concentrating on moving at the shoulder joint. Your shoulder blades contract and relax for this movement. Contract your shoulder blades together and relax.

2.) Modified plate tree cutters – Grab a weight plate on each hand and stand up straight. Don’t use a heavy weight for this. Squat down and bend your legs, bending your upper body forward until your chest is almost parallel to the ground. Raise the weights up, lifting your elbows as high as you can and let them back down. Use your glutes to support your lower back. Always keep your back straight, your butt slightly out and your chest big so that you don’t injure yourself.

3.) 3 Position back extension on the ball – Assume the same position as the first exercise but wedge your foot against the wall or under a heavy object. There are 3 levels of difficulty for this exercise, having your arms at your side, crossed at your chest or by your ears. Curl down on the ball and relax. Lift your head up high and arc your back backwards. If you have your fingertips to your ears, don’t let your elbows go forward. The second position is twisting your body and bringing your right elbow up and back. 3rd position is applying the same movement to your left side. Going through all three movements is one rep. Do this until you get tired.

4.) Vertical dumbbell crossover plank – Place a dumbbell on its plate on the floor and kneel in front of it. Lean forward and grasp the other end of the dumbbell plate with both hands. Straighten your body, lift up your knees and let only your toes touch the floor. Bring one knee forward and touch the opposite elbow with it. Try to really contract with this movement. Do 10 of these for each leg, making sure you maintain perfect form.

5.) Inverted lat row on the ball – Set a barbell around thigh height on a squat rack. Lie down underneath the barbell having it directly over your chest. Get an exercise ball near your feet. Place both feet on top of the ball and straighten your entire body. Take hold of the barbell as if you were going to do a bench press, but instead, pull yourself up, maintaining the straightness of your body. Lift until your chest touches the bar. Repeat to failure. To decrease the difficulty of this exercise, place more of your legs, knees and thighs on the ball.

So in summary, not too shabby of a balance training exercise demonstration.