When it comes to fitness, most people aim to get as fit as possible, either with heavy weights, running long distances, or by pushing themselves with multiple sessions a week. But by prioritising only fitness, you might be overlooking all the other parts of what keeps fitness alive: mobility, stability and flexibility. This four-move routine not only builds muscle but is also an effective home stability workout that addresses imbalances.
Why Stability Is Important For Women
Being sturdy on the inside means far more than having rock-solid abs. The core is not simply located in your midsection – it’s a chain of muscles that connect the upper and lower body. What happens below affects the upper, and vice versa.
For women, this means that pelvic floor health depends on what happens in the gym – weakness in the core dictates what kind of power can be produced by the arms and legs, according to Harvard Health. Without stability workouts, you could be more prone to injury, including in the lower back, joints and overall balance.
READ MORE: This 13-Move Resistance Band Arm Workout Is The Ultimate Upper-Body Sculptor
Try This Home Stability Workout
Try these moves anywhere, whether in a small hotel room, the space between your bed and cupboard, or while you’re watching House of the Dragon.
This 4-move home stability workout works to address imbalances and strengthens the deep core muscles, so your body can withstand anything you throw at it.
1. Side plank + leg lift
Targets: Obliques, abs, hips, shoulders and glutes
- Lie on your left side with your elbow directly beneath your shoulder and your legs stacked.
- Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line (A).
- Lift your right leg at least 15cm. Lower and repeat (B).
Stability secret: Don’t sink your hips – everything should be stable and straight throughout. This is what keeps your core & glutes bulletproof.
READ MORE: Which Is Better: Yoga or Pilates?
2. Wrap-around ankle tap
Targets: Glutes, hips, quads
- Stand with your legs together and bend your left knee 90 degrees (A).
- As you squat, reach your left arm across your body and try to touch the outside of your right foot with your fingertips.
- Press back to start and repeat (B).
Stability secret: Keep that knee pointed straight. Any sinking means you’re risking your ankle. The rule: knee over toes.
3. Bird dog
Targets: Lats, hips and glutes
- Get on your hands and knees, hands beneath your shoulders with your back straight (A).
- Brace your abs as you simultaneously extend your left arm and right leg (B).
- Lower them both and repeat, lifting your right arm and left leg.
Stability secret: Avoid rocking your hips – the extra spice is in maintaining a completely frozen position.
READ MORE: Basic Core Exercises Aren’t Enough – Add These Rotational Moves To Your Workout Now
4. Double-stop push-up
Targets: Triceps, biceps, pecs and abs
- Assume a push-up position; hands slightly wider than your shoulders and back straight (A).
- Keeping your neck in line with your spine, lower yourself halfway and hold for one second (B).
- Continue lowering until your chest is only a couple of centimetres from the floor (C).
- Pause, then push back up to the halfway point and pause again before finally pressing all the way up.
Stability secret: Pausing halfway – like in yoga – forces your body to stabilise from the shoulders to the toes.
Screenshot This Routine
Home Stability Workout
Equipment: none | Format: Superset circuit | Reps: 8-12 each
Do these moves one after another with no rest in between. At the end, pause for 60 seconds, then repeat twice.
1. Side plank + leg lift
Reps: 8-12 each side
2. Wrap-around ankle tap
Reps: 8-12 each side
3. Bird dog
Reps: 8-12 each side
4. Double-stop push-up
Reps: 8-12
Rest for 60 seconds. Repeat twice, for three rounds total.
