...

Stability Ball Rollout – Core Anti-Extension

The core is obviously a very crucial part of any program and this is an extremely versatile move we include in some variation in many of our programs.

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

There are a lot of ways to work your core & we frequently mix it up for to keep things interesting. But a simple plank position & reaching of some sort is a very effective movement. We use this move regularly with the added benefit of working your shoulders as well!

Start in an elbow plank on a stability ball. If this is a challenge just work on holding a plank here. Focus on your spinal & hip position. Don’t pike your hips too high & keep ribs tucked towards your hips.

As this becomes easy, begin to slowly push your elbows forward under control. Begin with small reaches & increase over time. Recommend working from holds of 30 seconds, up to 60 seconds, then begin adding small movements between 10 and up to 30 reps.

Work this move into a circuit or just to add some extra core activation into your day! Can then mix it up with holds at different depths, slowly lift a foot at a time, etc.

Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
Follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

Related Blog Posts

Recent Posts

Artistic Athlete Glute Tune-Up

Connect with your glutes to support your dance with our free glute tune-up program!
SIGN UP NOW
Free Program
Blog Categories

Hold on!
Want my free program to improve your warm ups and engage your hip muscles?

Join today you’ll get 12 workouts to start right now! Used by dancers, both professional and beginners to protect and prepare for better dancing.
Free Program

Hold on!
Want my free program to improve your warm ups and engage your hip muscles?

Join today you’ll get 12 workouts to start right now! Used by dancers, both professional and beginners to protect and prepare for better dancing.
Free Program

Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

Go back to sign up
Seraphinite AcceleratorOptimized by Seraphinite Accelerator
Turns on site high speed to be attractive for people and search engines.