Tools for Building Core Stability

As with many exercises, building core strength can be enhanced with the use of a few simple tools:
  
1) Swiss Balls, also known as stability balls, are elastic balls with a diameter ranging from 14 to 34 inches. These balls are filled with air and are used to build stability in physical therapy, athletic training and general exercise settings. The primary benefit of performing exercises on an inflated ball as compared to a flat surface like the ground is that the ball provides an unstable surface. In order to successfully perform a movement on the ball, you must remain balance, which means that you have to more muscles, particularly those in the core. These muscles become stronger over time. You can do an exercise like the crunch on a Swiss ball to directly target your core. But you can still activate and challenge your core by balancing on a Swiss ball while doing exercises like chest presses, dumbbell curls, and tricep extensions with dumbbells. If you sit all day for work, try replacing your desk chair with a Swiss ball to keep your core engaged!
 
2) BOSU balance trainer is an inflated rubber hemisphere attached to a rigid platform. BOSU trainers look like Swiss balls cut in half. The BOSU can be positioned with “BOth Sides Up” and is used for balance training. When the plastic dome faces up, this provides an unstable surface while the device remains stable on the ground; if you flip it the other way, you have a stable surface with a wobbly base. Adjusting to unstable surfaces can help prevent falls and improve agility. In both cases, the ability to balance and change directions originates in the core. People of all ages and athletic abilities can derive benefits from exercising with a BOSU trainer.
 
3) Paper plates. Yes, seriously! One a smooth surface such as a hardwood floor, kneel on a towel. Position your hands about two feet apart and place each of them on a paper plate. While keeping your torso straight and your core nice and tight, slide forward on the plates until your body is outstretched. Your midsection should remain tight in order to keep your body in one line. Once your stretch out to the limit at which you maintain proper positioning, then slide yourself in, back to the starting position. As you stretch out, be sure to keep your arms straight. Focus all of your energy in your core and feel those muscles getting stronger.