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What are the benefits and drawbacks of using unstable surfaces for functional core training?

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You may have seen people performing exercises on unstable surfaces, such as wobble boards, Bosu balls, or suspension trainers. These devices are supposed to challenge your core stability and strength, as well as your balance and coordination. But are they really effective and safe for functional core training? In this article, we will explore the benefits and drawbacks of using unstable surfaces for your core workouts.

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1 What is functional core training?

Functional core training is a type of exercise that aims to improve your core muscles' ability to support and stabilize your spine, pelvis, and limbs during various movements and activities. Your core muscles include not only your abs, but also your lower back, hips, and pelvic floor. A strong and functional core can help you prevent injuries, improve your posture, enhance your performance, and reduce pain.

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2 Why use unstable surfaces?

The main rationale behind using unstable surfaces for functional core training is that they create an unstable environment that forces your core muscles to work harder to maintain balance and alignment. By doing so, they are supposed to mimic the real-life situations where you need to stabilize your body against external forces or unpredictable movements. For example, you may need to balance on one leg while kicking a ball, or brace your core while carrying a heavy load.

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Ian Gordon

Passionte strength coach providing fitness training services and transforming lives one workout at a time as owner of Gordon Performance Solutions.
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The requirements for training on unstable surfaces is limited to a few specific sports like skateboarding , surfing, snowboarding, ice skating and skiing that have a varying degree of instability built into their sport. The average person needs core training with unbalanced forces on a stable surface with programming that includes unilateral training with bands, DBs, KBs and cable systems.

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3 What are the benefits?

Incorporating unstable surfaces into functional core training can offer several potential benefits. These include increased activation and recruitment of the deep stabilizers, improved proprioception, enhanced balance, coordination, and agility, and adding variety and challenge to core workouts. All these factors are important for sports performance and injury prevention, as well as making core workouts more fun and engaging.

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Krista Schultz

Medical sales education, health fitness and nutrition specialist
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A huge benefit not mentioned is the visual/neuromuscular connection which is made when performing exercises on unstable surfaces. Introducing a visual activity while stabilizing improves ability to take in information faster which can improve several skills.

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4 What are the drawbacks?

However, using unstable surfaces for functional core training also has some drawbacks and limitations. These include compromising the quality and intensity of your core exercises, as you may have to reduce the load, range of motion, or speed to maintain stability. Additionally, there is an increased risk of injury if you are not familiar with the proper technique, alignment, and progression of the exercises. Furthermore, relying on external feedback from an unstable surface can create a false sense of core strength and stability. Lastly, neglecting other aspects of functional core training such as power, endurance, and mobility can limit optimal core performance.

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5 How to use them effectively?

If you want to use unstable surfaces for functional core training, it's important to have a solid foundation of core strength and stability on stable surfaces. Start with a slightly unstable surface, such as a foam pad or a half-Bosu ball, and increase the difficulty as you improve your core stability and confidence. Focus on the quality and control of your core movements, maintain a neutral spine, engage your core muscles, and breathe properly throughout the exercises. Additionally, mix up your core workouts with different types of exercises and surfaces. Do not rely solely on unstable surfaces for your core training as they may not transfer well to other functional tasks or activities. Also, incorporate some core exercises that involve power, endurance, and mobility on stable surfaces.

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What are the benefits and drawbacks of using unstable surfaces for functional core training?

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5

1 What is functional core training?

2 Why use unstable surfaces?

3 What are the benefits?

4 What are the drawbacks?

5 How to use them effectively?

Functional Training

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What are the benefits and drawbacks of using unstable surfaces for functional core training?

1

2

3

4

5

1 What is functional core training?

2 Why use unstable surfaces?

3 What are the benefits?

4 What are the drawbacks?

5 How to use them effectively?

Functional Training

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