The goals of the first phase of training are to prepare the body for the future demands.

The objectives of Phase 1 are:

Balance
- In this phase the body acquires balance and good posture. The core muscles will be developed in this phase. The abdominal and back muscles are the key to maintaining a good posture and balance.
Prevent injuries
- The exercises are designed to condition the muscles, tendons, ligaments and joints to support future demands.
Overall Fitness
- By adding cardiovascular activity, the body is able to transport essential nutrients to the muscles more efficiently. This prevents pain and fatigue during exercise.
Coordination
- Coordination depends on the nervous system. These exercises train the nervous system to synchronize.
Determine the correct way to perform the movements
- Each exercise has a posture, coordination and specific movement, with Phase 1, the body learns to automate and improve movements.

The above objectives will be achieved using low intensity exercises with multiple repetitions emphasizing balance and body posture.

Each week the difficulty of the exercises should increase to challenge your balance.

Phase 1: Balance & Core

Phase 1: Balance Core Exercises

1. First, choose exercises from the Warm-up page and write them in your Daily Exercise Plan.

2. Second, in your Daily Exercise Plan, choose 3 of any of the following Balance exercises and write them in your Daily Exercise Plan.

3. Visit the Stability Exercises with Resistance and continue filling your Daily Exercise Plan.

Note: We recommend that you initially perform the exercises in front of a mirror to make sure you have a good posture.

Each exercise has variations, if an exercise is difficult for you; start with a more comfortable variation. Also, if the exercise becomes easy use another variation to increase the difficulty. Do not change the difficulty before a week has passed and only if you feel comfortable with the new position.

Index of Balance Core Exercises:

Click on the title of each exercise to go directly to them.

Equipment required in Phase 1

To perform the exercises in this phase you need the following:

1. Stability ball

The size of the ball varies and should fit your height.

4’7”-5’0”: 45 cm

5’1”-5’6”: 55 cm

5’7”-6’1”: 65 cm

6’2”-6’”8: 75 cm

You can also determine if the size of the ball is ideal for you if you can sit comfortably making sure your feet touch the floor.

2. Adjustable weights:

To determine the weight used in exercises you must visit the Basic Concepts of Resistance Training page.

1. Marching

Items: yoga mat (optional)

Preparation: lie down on your back (supine) with your legs bent, feet on the floor and arms at your sides.

Movement:

Lift one leg, always bent, and move it as close to your body as you can.
Hold for 2 seconds.
Slowly lower.
Return to the ready position and repeat with the other leg.

Note: Always keep your back straight and touching the floor.

2. Two-Leg Floor Bridge

Items: yoga mat (optional)

Preparation: lie down on your back (supine) with your legs bent, feet on the floor and extend your arms perpendicular to your body.

Movement:

Lift your pelvis off the floor until your knees, hips and shoulders are aligned.
Lower your pelvis slowly and return to the preparation position.

Variations:

With a raised straight leg
Supporting your back and head in a stability ball
Using only one arm as support

Note: Do not lift your pelvis so high that your back arches.

3. Prone Cobra

Items: yoga mat (optional)

Preparation: Lie face down (prone) and with your hands touching the floor separated from your body. Your feet are just barley touching the floor, on tiptoes.

Movement:

Lift your chest and arms with your thumbs facing upward.
Hold for 2 seconds.
Slowly lower returning to the preparation position.

Variations:

Supporting your abdomen in a stability ball

4. Plank

Items: yoga mat (optional)

Preparation: Lie face down (prone).

Movement:

Place your forearms on the floor flexing your elbows and leaning on your tiptoes.
Hold and keep your back straight.

5. Ball Crunches

Items: stability ball

Preparation: lie down on your back (supine) supporting your back and buttocks on the ball. Let your shoulders and head hang. Support yourself on your bent legs. Bend your arms crossing them and place your palms on your shoulders.

Movement:

Slowly lift the upper torso by contracting your abs.
Slowly lower to the preparation position.

Note: Your neck is kept straight and do not use it to lift yourself.

Back to Index

Images from: Clark, Micheal, Scott Lucett, and Brian G. Sutton. NASM Essentials of Personal Fitness Training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012.

Back to Index