Everyone wants to feel strong, whether they acknowledge it or not. However, not everyone has the leisure, motivation, or physical capacity to work out for hours on end. Fortunately, there are alternative methods for rapidly and efficiently increasing your strength, and stability exercises are one of them.
Whatever your fitness level, mastering these stability exercises can help you achieve greater results from your strength training. Beyond only increasing your strength, stability exercises have a plethora of possible health benefits. A 2022 study published in Frontiers in Physiology found that strengthening your core can increase your balance, coordination, and functional fitness—the capacity to carry out daily tasks—as well as your athletic performance.
“Focusing on exercises that improve your stability is key for many reasons, including improving balance, injury prevention, building core strength, boosting athletic performance, and improving posture,” explains Murdock. “Remember to use these exercises as a guide and start with the ones you feel most comfortable with. Gradually increase your intensity while keeping proper form and technique to prevent injury.”
Continue reading for Murdock’s list of the top 10 stability exercises for increasing strength. After you’re done, make sure to check out these 10 Bad Habits That Lead To Muscle Loss.
1. Balance on One Leg
According to research, this stability exercise is essential if you want to improve your balance. Additionally, it can build stronger ankle, core, and leg muscles.
Murdock instructs, “To do it, stand on one leg and maintain the posture for thirty to sixty seconds. Repeat after switching legs. You can up the challenge as you go by closing your eyes or standing on an unsteady surface, such as a foam pad.” Three to four times a day, repeat this.
2. Boards
The traditional plank is a full-body workout that works your shoulders, back, and core in addition to strengthening your core.
Murdock claims, “This signature move can be performed anywhere.” You can support it with your hands or forearms while maintaining a straight body from head to toe. Holding it for 30 seconds at first, then 60 seconds later is the goal.” Repeat this exercise three or four times, giving yourself a minute’s rest in between each round.
3. Side Boards
This variant on the plank strengthens and stabilises the core by working the obliques, or side abs.
Murdock suggests starting with a forearm side plank or a straight arm. “Lie on your side and straighten your body from head to heels by supporting yourself with your elbow or hand,” she instructs. Hold each side for 30 to 60 seconds.” After a minute of rest between each repetition, repeat three or four times.
4. Canines Avian
Prepare for a different kind of ab workout that will definitely help to improve your lower back, glutes, and core.
“Start in a tabletop position, ensuring your knees are underneath your hips and you’re maintaining a neutral spine,” Murdock says. “With your core tight, extend one arm forward and the opposing leg back. Hold for a short while before switching sides.” Finish three to four sets, ten to fifteen repetitions on each side. In between sets, take a one-minute break.
5. Ball Squats for Bosu
Squat down, grab a Bosu ball (an exercise ball that resembles a cut in half), and get ready to strengthen your core, glutes, and legs.
“Stand on a Bosu ball with the flat side down,” advises Murdock. Make sure you locate the right spot on the Bosu where it’s difficult but still feels solid enough for you to keep proper form. Squats are performed by lowering your hips and bending your knees like you’re reclining back in a chair.” With a minute of rest in between each set, aim for three to four sets of ten to fifteen repetitions.
6. Leg Only Deadlifts
This exercise improves balance and stability and works the hamstrings, glutes, and core, according to study.
Murdock says, “Stand on one leg and hold a dumbbell or kettlebell in one hand.” Make sure the weight is difficult enough for you to do the exercise, but not so hard that it becomes impossible. Lift your back leg behind you for balance and hinge at your hips to reduce weight towards the ground. Instead of tucking your chin into your neck, find a focal point on the ground. Maintain a straight back.” For each leg, perform three to four sets of ten to twelve repetitions, taking one minute off in between.
7. Knee Tucks with Stability Balls
This exercise will help you develop iron abs, particularly in your lower abs. Murdock advises placing your feet on a stability ball and beginning in the plank posture. Next, while rolling the ball forward, lift your knee towards your chest using your core. Return to your initial plank stance by spreading your legs wide again. Aim for three to four sets of ten to fifteen repetitions, with a minute of rest in between.
8. Rows with Resistance Bands
Strengthening workouts with resistance bands work well. This specific workout works the biceps and upper back muscles.
Murdock instructs us to “Anchor a resistance band to a sturdy object like a tree trunk, pole, or bannister at chest height” in order to execute this manoeuvre. To produce tension, take a step back and grasp one end of the band in each hand. Squeeze your shoulder blades together by using your core as you draw the band towards your chest. Return to the starting position gradually.” Spend a minute or so resting in between each of the three to four sets of ten to fifteen repetitions.
9. Stability Ball Displacement
The next exercise is stability ball roll-outs, which is a highly effective and underappreciated method of building rock-solid core strength and stability.
“Kneel in front of a stability ball with your hands on top of the ball,” Murdock advises. “Roll the ball forward while maintaining an engaged core and extending your arms in front of you. Return to where you were before rolling.” Aim for three to four sets of ten to fifteen repetitions, separated by one minute of rest.
10. Rows of TRX Suspension Trainers
“Hold onto TRX handles with your palms facing each other and lean back, keeping your body straight,” says Murdock. “The workout gets harder the farther out you walk your feet. Squeeze your shoulder blades together by using your core and drawing your chest towards your hands. Return to your starting position gradually.” Do three or four sets of ten to fifteen repetitions. In between sets, take a one-minute break.
