Stability discs are inflated balance training tools similar to inflated exercise balls and made from the same materials. Both items are unstable and thus create challenge for your core muscles and balance when used during exercises. The discs, however, are smaller and therefore much easier to take with you or to store in your home.
Quadratus Lumborum Exercise
The quadratus lumborum muscle is a lateral flexor in the lower back. Lateral flexion of the spine means the sideways bending of the spine. The quadratus lumborum exercise on a disc strengthens this muscle through flexion of the lower spine.
To perform this exercise, place the disc in front of a wall and lie on it with your right hip centered on the disc and your back against the wall. Straighten your legs, and rest your head on your right arm. Place your left hand on your hip. Next, raise your legs together off the floor. Lift so that your legs are higher than your hips, and keep them up for three to five seconds. Return your legs to the floor. Repeat on the other side.
Kneeling Rotating Push-Up
The kneeling rotating push-up with a stability disc is much more difficult than a regular push-up for your core and stabilizers. With the disc under your knees, your body will have a harder time holding your torso in the correct position. The rotation makes it necessary to lift one hand off the floor at certain points during the exercise, which leaves only one hand on the stable floor. To perform the kneeling rotating push-up with a disc, place the disc on the floor and kneel on it. Put your hands on the floor in front of you. Your knees line up with your hips, and your hands line up with your shoulders. This is the starting position.
Bend your arms to lower your torso toward the floor. Raise back up, and straighten your arms. Then lift your right hand off the floor up to your armpit and rotate your torso to the left. Place your hand back on the floor and return to the starting position. Repeat, but lift your left hand after the next push-up. Alternate your hands.
Single Reverse Woodchop
The single reverse woodchop with a disc works your abdominals and the oblique muscles of your core. There are different variations of this exercise, but this one has you sitting on a disc as you raise a dumbbell up and down like an ax. Sitting on the stability disc instead of the flat surface of the chair makes the exercise challenging.
To perform this exercise, sit on a disc and hold a dumbbell in both hands. Bring your weight next to your right hip. Hold your left leg straight. This makes it even harder to do the exercise, because only your right foot is on a stable surface. Next, raise the weight up and across your body, bending your elbows and bringing the weight above your left shoulder. Bring the weight back down to your right hip. Repeat on the other side.
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