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3 MOVES THAT GET EVEN BETTER WITH THE BARRE3 CORE BALL
By now you probably know that a strong core is essential to your physical wellbeing, and that every barre3 workout includes core-strengthening moves. But did you know the Core Ball helps you get even deeper into your core muscles, targeting them in a safe, effective way while protecting your back and neck?
Lisa Schale-Drake, our VP of Research and Development, spends her days obsessing how to best strengthen and balance your body, so when we wanted tips for moves that get even better with the Core Ball, we knew she was the one to turn to. Read on for three of her favorite moves, and how the Core Ball makes them ultra-effective.
The move: Mid-Core
How to do it with the Core Ball: Place the Core Ball between the base of your shoulder blades. Lean back until the ball is on the floor and your back is resting on the ball. Interlace your hands behind your neck. Anchor your hips, engage your abdominal muscles, and slightly lift your back away from the ball, keeping your spine long. You should still feel the ball underneath you, but it shouldn’t be holding the majority of your weight. As you exhale, keep the spine and hips still as you slowly lift and lower one leg at a time.
Why this move is even better with the Core Ball: The Core Ball is crucial to creating that strong deep burn in your abs in this ultra-effective core move. With the ball behind your shoulder blades, you are able to tap deep into the ab wall without creating neck and lower-back tension.
The move: Bridge Lifts
How to do it with the Core Ball: Lying on your back, bend your knees and place your feet about hip-distance apart. Place you Core Ball between your inner thighs, above your knee joint. Push down into your feet and lift your hips until you feel your glutes engage at the top of your lift. Hold and squeeze the ball with your inner thighs. Lower the hips and slightly relax your squeeze on the Core Ball.
Why this move is even better with the Core Ball: Bridge Lifts in general are an amazing glute and back-body strengthener. When you add your Core Ball to the move, you also tap into the strength and power of your inner thighs.
The move: Squat with a Chest Press
How to do it with the Core Ball: Stand with your feet slightly wider than your hips and pointing toward 1 and 11 o’clock on an imaginary clock. Grab your Core Ball and place it between the palm of your hands at chest height. Bend your knees and sit your seat back, keeping your spine long and making sure your knees don’t extend past your toes. As you transition to standing, drive down with your heels and squeeze the ball to activate the muscles in your chest, arms and core.
Why this move is even better with the Core Ball: The Core Ball isn’t just for your core and lower body—it can also be used to strengthen and stabilize the muscles in your upper body. Combining a Chest Press with a Squat engages your chest and shoulders while you work your lower body.
Head to the B3 Shop to get your Core Ball today (psst…be sure to check out our brand-new color!) and put it to use in our Core 360 7-Day Challenge. Not a barre3 subscriber? Get started with 15 days, totally free.
By now you probably know that a strong core is essential to your physical wellbeing, and that every barre3 workout includes core-strengthening moves. But did you know the Core Ball helps you get even deeper into your core muscles, targeting them in a safe, effective way while protecting your back and neck?
Lisa Schale-Drake, our VP of Research and Development, spends her days obsessing how to best strengthen and balance your body, so when we wanted tips for moves that get even better with the Core Ball, we knew she was the one to turn to. Read on for three of her favorite moves, and how the Core Ball makes them ultra-effective.
The move: Mid-Core
How to do it with the Core Ball: Place the Core Ball between the base of your shoulder blades. Lean back until the ball is on the floor and your back is resting on the ball. Interlace your hands behind your neck. Anchor your hips, engage your abdominal muscles, and slightly lift your back away from the ball, keeping your spine long. You should still feel the ball underneath you, but it shouldn’t be holding the majority of your weight. As you exhale, keep the spine and hips still as you slowly lift and lower one leg at a time.
Why this move is even better with the Core Ball: The Core Ball is crucial to creating that strong deep burn in your abs in this ultra-effective core move. With the ball behind your shoulder blades, you are able to tap deep into the ab wall without creating neck and lower-back tension.
The move: Bridge Lifts
How to do it with the Core Ball: Lying on your back, bend your knees and place your feet about hip-distance apart. Place you Core Ball between your inner thighs, above your knee joint. Push down into your feet and lift your hips until you feel your glutes engage at the top of your lift. Hold and squeeze the ball with your inner thighs. Lower the hips and slightly relax your squeeze on the Core Ball.
Why this move is even better with the Core Ball: Bridge Lifts in general are an amazing glute and back-body strengthener. When you add your Core Ball to the move, you also tap into the strength and power of your inner thighs.
The move: Squat with a Chest Press
How to do it with the Core Ball: Stand with your feet slightly wider than your hips and pointing toward 1 and 11 o’clock on an imaginary clock. Grab your Core Ball and place it between the palm of your hands at chest height. Bend your knees and sit your seat back, keeping your spine long and making sure your knees don’t extend past your toes. As you transition to standing, drive down with your heels and squeeze the ball to activate the muscles in your chest, arms and core.
Why this move is even better with the Core Ball: The Core Ball isn’t just for your core and lower body—it can also be used to strengthen and stabilize the muscles in your upper body. Combining a Chest Press with a Squat engages your chest and shoulders while you work your lower body.
Head to the B3 Shop to get your Core Ball today (psst…be sure to check out our brand-new color!) and put it to use in our Core 360 7-Day Challenge. Not a barre3 subscriber? Get started with 15 days, totally free.
