Stabilization exercises still matter…a lot
The Bedrock of Being Fit
When I took my course to become a NASM certified trainer, something struck me during the classes. There was a LOT of time spent on stabilization. Not just how to do exercises that involved stability but the reasons for their importance in a well-rounded fitness regimen.
Stabilization isn’t about getting ripped, and it’s not necessarily about getting stronger. Stabilization is about creating balance within your body. Proper exercises can help strengthen weak spots and balance out imbalances. Stabilization helps create unity throughout your kinetic chain. In short, stabilization helps create harmony and balance in your fitness universe at any age.
Stability Isn’t Sexy
Okay, so stabilization is wonderful. But if it’s so great, why don’t I see anyone doing stability exercises or routines at the gym? I’ve visited many gyms over the last few years, and almost always, the rooms/equipment that are designed specifically for this type of workout are ghost towns. This isn’t because the gyms are empty. I can bet you a liver that the dumbbell area is full of bros curling and slamming 25s. After all, girls love curls.
And therein lies the problem. Stability exercises are not sexy. There is no cool catchphrase for doing exercises to fix imbalances in your adductors. Your over-active latissimus dorsi isn’t the fodder for gym talk in the locker room.
You also don’t typically see marketing for fitness programs that tout how much more balanced you could be in your single-leg step-up balance movements. You will find plenty of abs, ass, and chest workouts on any social media platform regarding fitness. That type of marketing sells. Stability programs, well, just don’t quite match up.
But Stabilization and Balance Matters…
Stabilization gets overlooked and sometimes completely forgotten. That is until it’s needed. Injuries are more likely during working out if your body is out of whack. And then oftentimes, recovering from those same injuries due to lack of balance requires stability exercises for proper healing.
Imbalance doesn’t just show up in the form of injury, either. Ever hit a plateau in your workouts, regardless of how hard you are pushing? That might be a simple matter of a muscle imbalance, restricting your body’s ability to progress without finding better balance.
Sometimes, progressing requires returning to step 1 and covering what you missed.
I recommend searching YouTube for good stability exercises and working them into your routines. It will be hard to walk away from the bench, or the hammer curls for a bit, but your fitness future will thank you.
Stabilization Exercise Ideas
So you’ve read about the importance of stabilization exercises, but you’re probably wondering, “What are some actual exercises I can do to get started?” Fair point! Let’s not keep you hanging. Whether you’re a gym newbie or a seasoned pro, I’ve got you covered.
Easy Stabilization Exercises for Beginners
1. Plank
Why it’s good: The plank is like the bread and butter of stabilization exercises. It’s a full-body workout that really targets your core, helping you develop better overall stability.
How to do it: Get into a push-up position, but rest on your elbows instead of your hands. Make sure your body is a straight line from your head to your heels. Hold this position for 30 seconds to start, working your way up as you get stronger.
2. Glute Bridges
Why it’s good: This one’s excellent for your lower back and glutes. It helps you activate those muscles you don’t usually use but are vital for good posture and balance.
How to do it: Lie on your back with your knees bent and feet flat on the floor. Push through your heels and lift your hips towards the ceiling. Hold for a few seconds at the top, then lower back down. Aim for 3 sets of 10 reps.
3. Single-Leg Stand
Why it’s good: This one’s a balance classic. It helps improve your ankle stability and works on your proprioception, which is your body’s ability to sense its own position in space.
How to do it: Stand straight and lift one foot off the ground. Hold for 20-30 seconds, then switch legs. Simple but effective.
Advanced Stabilization Exercises
1. Turkish Get-Up
Why it’s good: This is a full-body exercise that engages multiple muscle groups and joints. It’s a challenging movement that really tests your stability and coordination.
How to do it: Lie on your back and hold a kettlebell in one hand, arm extended. Roll onto your side, then move into a seated position, and then stand, all while keeping the kettlebell above your head. Reverse the movement to return to the starting position.
2. Pistol Squats
Why it’s good: This is like the single-leg stand on steroids. It requires significant leg strength, balance, and coordination.
How to do it: Stand on one leg and extend the other leg forward. Lower yourself into a squat on the standing leg, aiming to go as low as possible. Push back up to the starting position.
3. TRX Atomic Push-up
Why it’s good: The TRX straps add an unstable element to the traditional push-up, making your muscles work harder to maintain balance.
How to do it: Get into a push-up position with your feet in TRX straps. Perform a push-up, then immediately go into a tuck, bringing your knees to your chest. Extend your legs back out to return to the starting position.
There you go! Six stabilization exercises to help you up your fitness game. Now, these aren’t just random exercises I’ve thrown at you. I’ve incorporated them into my own routines and seen the benefits firsthand. So go ahead, spice up your workout sessions with these, and let’s get that body of yours balanced and harmonious!
In Conclusion: Your Roadmap to a Balanced You
We’ve explored the nitty-gritty of why stabilization exercises are the unsung heroes in your fitness journey. They might not get all the Instagram likes or make you look like a Marvel superhero, but trust me, your body will thank you in the long run. I’ve given you beginner and advanced exercises to incorporate into your routines based on what I’ve tried and tested in my own workouts.
Remember, stabilization is like the secret sauce that makes all other types of training more effective. It sets the stage for better performance, fewer injuries, and more consistent gains. So don’t let these exercises be the ghost town of your workout routine.
And hey, don’t just take my word for it. Give these exercises a whirl and feel the difference. The next time you hit a plateau or feel a little off-balance, you’ll know exactly what to add to your regimen. It might feel like you’re taking a step back by focusing on these fundamental exercises, but in reality, you’re setting yourself up for leaps and bounds of progress down the road.
Frequently Asked Questions
What Are Stabilization Exercises?
Stabilization exercises are targeted workouts designed to improve balance, coordination, and control. They focus on strengthening your core and other supporting muscles, solidifying the foundation for advanced strength training and functional movements.
Why Are Stabilization Exercises Important?
Stabilization exercises are crucial for creating a balanced and harmonious body. They help in correcting muscle imbalances, reducing the risk of injury, and enhancing performance in other types of physical activities. By incorporating these exercises into your routine, you’re setting the stage for a more effective and safer workout regimen.
How Often Should I Do Stabilization Exercises?
For optimal results, aim to include stabilization exercises in your workout routine 2-3 times per week. These exercises are generally safe and beneficial to perform regularly as they help maintain muscle balance and improve overall bodily function.
Can Stabilization Exercises Help Me Break a Workout Plateau?
Absolutely! Hitting a plateau often indicates a muscle imbalance or lack of functional strength. Stabilization exercises target these weak links, allowing for more consistent gains and better overall performance. Incorporating these exercises can help you break through plateaus and continue progressing in your fitness journey.
