Thursday, March 7, 2013

Bosu ball, Core & Balance

Coach Lyd working on core muscles & stability in 2010
One area where women stack up well against men is in lower body strength.                      

The following exercises from Annika Sorenstam's trainer Kai Fusser will make your legs even stronger, creating a stable platform for you to swing around.                    

Your legs, glutes and hips are also a major producer of speed and power.                  

These exercises also develop strength, stability and range of motion in your core, enabling you to rotate properly around a single axis.                     

For an extra challenge, try these whilst balancing on a BOSU ball as pictured above.

Dumbbell Squat

Weight: 5-10 lbs.
  • Hold a dumbbell in each hand at elbow height. 
  • Squat into your glutes, dropping your hips behind your heels. 
  • Keep your heels on the ground and your body centered. 
  • If you're afraid of falling, perform the exercise in front of a bench, taking a seat on the bench. 
  • As you stand up, feel as if your abs are pulling you toward the ceiling. Perform three sets of eight reps.

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