Military Muscle: Stability with a twist - Off Duty, Military Health and Fitness - Navy Times

Military Muscle: Stability with a twist

A strong and stable core means more power, better stability and balance, and a reduced risk of injury — good things whether you’re in special operations or a mom trying to keep up with the kids.

Rotating toward the unsupported side is difficult — you may be surprised at the challenge — so don’t rush these exercises. You can use the cable machine at the gym or substitute resistance bands or a medicine ball at home. Perform 10 reps on each side. If you’re new to core work, start with both feet on the ground.

Single-leg squat with rotation

This activates the big glute muscles and the obliques, which help with power. Kick it up a notch by replacing the bench with a stability ball.

• Put your back foot on a bench and step far enough forward that when you squat, your forward knee does not pass your toes.

• Hold a 6- to 8-pound medicine ball at chest level.

• As you execute the squat, rotate your trunk to either side.

• Remember to rise straight up out of the squat so you involve the glute muscles.

Single-leg chop with rotation

This can be done with bands, a cable machine or a medicine ball.

• Set the cable or band handle at a height that is above your head and allows you to extend your arms at a 45-degree angle.

• Stand perpendicular to the handle. You’ll have to twist your torso to get into the starting position to grab the handle.

• Raise the leg on the same side as your hands are reaching.

• Keeping your arms extended, pull the handles down and across your body, ending at the opposite hip. The twist will come naturally.

Single-leg arm row with rotation

You’ll notice the effect of this one in the glute muscle opposite the twist.

• Set the cable or band handle at a low position (about knee height).

• Face the weight stack, flex forward at the hips, soften the knees and raise the foot on the same side as your hand that has grabbed the handle.

• As you pull the handle back toward your chest, keep your arm close to your rib cage and twist your trunk to the same side you are pulling with.

Single-leg squat jump with medicine ball throw (not shown)

No rotation required. If the throw is off-center, put both feet on the ground before moving to catch the ball.

• Hold a medium-weight medicine ball at your chest, take an athletic stance and raise one leg.

• Do a ¼-squat and explode as high as you can into the air.

• As you explode, throw the ball as high as you can directly above you.

• Concentrate on the landing, then catch the ball.