Happy Saturday, babes!
Who read my last post on self love? I’m totally taking a different (if not rebellious) perspective on self love and what it means to integrate it into your life! Definitely check it out and let me know your thoughts.
But for today, I’m switching gears and sharing a full body stability workout with y’all! I’v talked about the importance of stability before. Having strong stability is what keeps us balanced in every day movement, but also improves exercise by giving us a strong core!
I recently received a Pono Ola Board in the main and I’ve been incorporating it into all my workouts to challenge my stability. What’s cool about this board is that it’s “built to reduce vertical movement by isolating motion on the horizontal plane. This exclusive design naturally engages and strengthens core muscles in a simple and easy manner.”
Basically, it engages the core naturally just by using it! You can make any exercise challenge your stability just by using the Pono Ola Board.
Doing squats? Stand on the board.
Doing push ups? Put your hands on the board.
Doing crunches? Lay on the board.
Literally any exercise you can do on the Pono Ola Board. Possibilities are endless!
So I put together a full body workout, transforming basic moves into stability building exercises. I love this workout because it’s quick, effective, and you only need one piece of equipment…Pono Ola! You can also make this workout even more challenging by adding some dumbbells to each move. But trust me, you’ll be feeling the burn either way.
You’ll definitely feel your core engaging even while doing the lower body exercises. That’s the beauty of the board! It makes your core WORK, no matter the exercise.
So here we go!
This workout is meant to be performed in a circuit. So complete each exercise for the desired number of repetitions one time before coming back to the first exercise. It is recommended to complete this circuit 3-4 times!
(P.S. I included a video at the end, so that you can see the Pono Ola Board in action!)
Mountain Climbers to Push Up (10 Reps)
- Place both hands on the Pono Ola Board and get into a plank position.
- Perform a standard mountain climber, pulling one knee towards your chest, then the other knee.
- After you have done two mountain climbers, lower your chest down towards the board so that you are in a wide stance push up position.
- Push yourself back up and repeat the movement.
Lateral Lunge (15 Reps Each Side)
- Place one foot on the Pono Ola Board and the other on the ground. You should be in a wide stance with your feet parallel to each other.
- Bend the knee on the board while keeping your other leg straight. Sit your butt back while doing this so that you are in a lateral lunge position.
- Engage your core as you push through your heel to straighten both legs again.
- Complete the desired number of reps on one leg before moving on to the other.
Squat Jack (20 Reps)
- Get in a squat position, with both legs on either side of the Pono Ola Board.
- Jump up, pushing through your toes. As you’re in the air, bring your legs closer together.
- Land the movement with both feet firmly on the board. Then jump up again, bringing your feet on either side of the board.
Lemon Squeezer (20 Reps)
- Start seated on the Pono Ola Boars with your hands right next to your butt. To make this move more challenging, put your hands behind your head!
- Bring your feet up and hover your legs off the ground.
- Crunch your knees towards your chest as you bring your upper body towards your knees, forming a tight “ball” with your body over the center of the board.
- Then slowly release your legs and upper body and extend them outward back to start.
What are some ways you challenge your stability in your workouts? Have you noticed any changes?! Let me know in the comments below. I’m ALWAYS looking for new ways to get those stability muscles moving.
Hope everyone had a great weekend!
+ This post was in collaboration with Pono Ola, all ideas and opinions are my own.