More on Core - Some Exercises from Andrea

Andrea from the FCRCC Women's crew also talked to us about new core stability exercises that she feels are having a huge positive impact on the team. Here are some quick notes...

-- Whatever workout or exercises you are doing, try to do them on an unstable surface. For example, do your bicep curls on a swiss ball. If you get to the point where you can do your full weight and need to make it more difficult, take one foot off the ground.

-- For your tricep pulldowns, kneel on the ball.

Note: You may have to back off your normal weight at first while you get your balance. It may take a month or so to be able to hold stable positions and add in your full weight.

-- Balance on your knees on a swiss ball and toss a ball (or a medicine ball) to a partner. Or line up side to side with your partner and twist to toss the ball to them.

-- Get a bosu ball and balance on it with light weight lifting. When this gets too easy, go to one foot on.

Note: This is about progression. Take it in steps and be patient with yourself.

-- Kneel on the swiss ball. When you are stable and can hold that position, start rotating on it.
Do 10 minor rolls forward, 10 back, 10 to each side. Then add small circiles. Hold your arms out to the sides and twist around.

-- Get on the flat side of a bosu ball and do your pulley / shoulder work there.

-- Lay on the ground and catch a small ball thrown to you from a partner over head, then sit up smoothly and pass it back to your partner in one fluid motion. Add a heavier ball when you can do this easily.

-- Modification - twist your knees and legs to the side and to the exercise above. This will work obliques.

-- Stand side by side with a partner and throw the balls to each other. When you get good, add a bend to the catch. When even better, lift the throwing side leg and balance on it until you catch the ball again.