10 Minute Roll Out of Bed Stability Workout To Start Your Morning Right!

10 Minute Roll Out of Bed Stability Workout


10 Minute Roll Out of Bed Stability Workout

Here’s the thing, you can be toned to the nines and have all of the strength in the world, but without a stable base, well, you really haven’t got much.

Just think about it, you’ve got no problem lifting that bulky box of clothes above your head, now jump on a step ladder and try to place that box on the top shelf of your closet. Not so easy is it? Twisting at the ankles? Shaking at the knees? Pulling through the lower back? Convinced that box is going to sit on the bedroom floor forever?

This is exactly why you need to incorporate stability training, especially strength-geared stability training into your fitness program. To pull off daily tasks with ease, it’s all about making you a more functionally stable lady. (No bro humor there. We’re serious)

Stability training develops core strength creating a solid base and improves range of motion and control in the joints, especially the ankles, knees, and hips, in turn preventing injury. Fortunately, you can start building a functionally stable base first thing in the morning, right as you roll out of bed and be ready to jump in the shower after just 10 minutes.

Follow the routine below, at least twice a week and you’ll find yourself maneuvering through the day a little more confidently.

Level: Beginner

Equipment: Dumbbells 2 – 5 lbs range, Stability Ball, Bed

Sets: 1-2

Reps: 15-20

Complete Circuit 1 for preferred number of sets and then move onto Circuit 2.

 

Circuit 1 – Upper Body & Core

Stability Ball Push-Up

Muscle Focus: Chest

Stability Ball Push-Up

    1. Grab your stability ball and head towards an open corner. Take the ball and wedge it into the corner between the two meeting walls.
    2. Once the ball is securely wedged, kneel in front of it placing your hands about shoulder width apart on its sides.
    3. Extend your legs out behind you and lift your hips — be sure your hands are in line with your chest, not your shoulders — and fully extend your arms so that you are now stabilizing yourself over the ball. This is starting position.
    4. Take a deep breath, brace your core and slowly lower your chest to the ball. Be sure to tuck your elbows back, do not let them flare. Stop the decent just as the chest is about to touch the ball.
    5. Quickly drive the body upwards, contracting through the triceps and chest as you exhale.
    6. You are now back in starting position. Continue for preferred number of reps.

Stability Ball Reverse Fly

Muscle Focus: Upper Back

Stability Ball Reverse Fly

    1. With dumbbells in arms’ reach and the stability ball in front of you, come down onto your knees and place your stomach on the ball. Roll yourself forward as you fully extend your legs behind you, so that your feet are more than hip-width apart and you’re balancing on your toes. Be sure that your head, neck, and shoulders are over the ball with your neck neutral, arms alongside the ball and weights in hand. This is the starting position.
    2. Take a deep breath, brace your core, and draw the weights back by squeezing through the shoulder blades. Your head should be down, as to not strain the neck, and your palms and forearms should be facing outward as you pull your elbows back and down behind you. Pause at the top of the movement for two seconds as you exhale.
    3. Slowly lower the dumbbells back to starting position. Continue for preferred number of reps.

Stability Ball Crunches

Muscle Focus: Core / Abs

Stability Ball Crunches

    1. Sit down onto the ball and walk your feet forward so that your lower back is resting on the ball. Be sure that knees are bent to 90 degrees and feet are firmly grounded. Cross your arms over your chest. This is starting position.
    2. Take a deep breath, brace your core, and slowly lean back on the ball until you feel a stretch through your abdomen.
    3. In a quick and controlled manner, sit back up into starting position while contracting through the abdomen and exhaling. Continue for preferred number of reps

Single Leg, Single Arm Overhead Press

Muscle Focus: Shoulders

Single Leg, Single Arm Overhead Press

    1. Grab a pair of dumbbells, stand with feet hip-width apart and bring the weights up so that palms are facing forward and elbows are bent at 90 degrees and in line with your armpits. Carefully lift one foot off the ground allowing you to balance on one leg. This is starting position.
    2. Take a deep breath, brace your core, and with one arm drive the weight up above your shoulder as you straighten out the active arm. Pause for a second at the top of the movement as you breathe out.
    3. Slowly lower the dumbbell back to starting position. Now take a deep breath, brace your core, and drive the other arm upward while still balancing on the same leg.
    4. Slowly lower the dumbbell back to starting position and continue for prescribed number of reps before switching to balance on the opposite leg.

Single Leg, Single Arm Tricep Kickback

Muscle Focus: Triceps

Single Leg, Single Arm Tricep Kickback

    1. With dumbbells in hand, stand with feet hip-width apart and bring the weights up so that shoulders are in place, biceps are pressed against the rib cage and palms are facing inward with a bend at the elbow. Carefully lift one foot off the ground allowing you to balance on one leg. This is starting position.
    2. Take a deep breath, brace your core, and with one arm drive the weight back behind you as you straighten out the active arm. Pause for a second at the top of the movement, squeezing through the tricep as you breathe out.
    3. Slowly lower the dumbbell back to starting position. Now take a deep breath, brace your core, and drive the other arm backward while still balancing on the same leg.
    4. Slowly lower the dumbbell back to starting position and continue for prescribed number of reps before switching to balance on the opposite leg.

Stability Ball Oblique Crunches

Muscle Focus: Core / Abs

Stability Ball Oblique Crunches

    1. Sit back down onto the ball and walk your feet forward so that your lower back is resting on the ball. Be sure that knees are bent to 90 degrees and feet are firmly grounded. Place your hands behind your neck flaring at the elbow. This is starting position.
    2. Take a deep breath, brace your core, and slowly lean back on the ball until you feel a stretch through your abdomen.
    3. In a quick and controlled manner, begin to twist through the oblique as you exhale and sit back up driving your left elbow toward your right knee.
    4. Take a deep breath, brace your core, and slowly lean back on the ball and repeat the movement now driving the right elbow to your left knee. Continue for preferred number of reps.

Rest for 30 seconds. If you chose to perform at the 15 rep range, you may want to go with another set before moving onto Circuit 2.

Circuit 2 – Lower Body

Stability Ball Squat with Bicep Curls

Muscle Focus: Quads and Biceps

Stability Ball Squat with Bicep Curls

    1. With weights in arms’ reach, grab that stability and place it against a wall as you maneuver your back against it. Be sure it rests around the lower back area. Now grab the dumbbells. Stand with back against the ball, feet hip width apart, and weights at your thighs with palms facing upward. This is starting position.
    2. Take a deep breath, brace your core, and slowly lower your hips as you bend at the knees.
    3. Once you are in a squat position — placing your weight into the heels of your feet, shoulders back and chest high, feeling a stretch through the quads –exhale as you curl the weights up toward your shoulders squeezing through the biceps.
    4. Slowly release the dumbbells back down to starting position. Take a deep breath and exhale as you drive through your heels lifting your hips back up into starting position. Be sure to squeeze through the glutes at the top of starting position.
    5. Continue for preferred number of reps.

Reverse Lunges

Muscle Focus: Glutes

Reverse Lunges

    1. Stand with feet hip-width apart and arms at your sides. This is starting position.
    2. Take a deep breath, brace your core, and slowly step your left foot behind you as you bend at both the front and rear knee bringing them both to 90 degree angles dropping you down into a lunge. Be sure the knee of the forward leg doesn’t extend past the toes and you are easefully using the back leg to balance.
    3. With a quick and controlled force, drive through the heel of the front foot bringing you up and out of the lunge as you exhale and squeeze through the glutes with the rear leg trailing back into starting position.
    4. Continue for preferred number of reps on the right leg, before switching over to the left leg.

Single Leg Stand Up

Muscle Focus: Calves, Quads, and Glutes

Single Leg Stand Up

    1. Sit down onto the edge of your bed. This is starting position.
    2. With chest high and shoulders back and left foot firmly grounded; take a deep breath, brace your core, and drive yourself up off the bed with just your left leg.
    3. Exhale at the top of the movement when you’re standing up right, squeezing through the glutes.
    4. Now with just your left foot grounded, use your left leg to slowly lower your hips and glutes back toward starting position and onto the bed.
    5. Continue for preferred number of reps on the left leg, before switching over to the right leg.

Rest for 30 seconds. If you chose to perform at the 15 rep range, you may want to go with another set before calling it a morning and balancing the day’s errands.

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