Neil_B

JumboRider's recent post about balance problems brought to mind my own struggles when I began riding. Like many fat people, my core muscles were underdeveloped. Obese people don't stabilize themselves with their cores, but instead balance on their legs, which explains why they often need to steady themselves with their arms to rise from a chair. The exercises below are ones I used to work on balance and core stability.

Some background: in January 2006 I was 385 pounds and had been obese since childhood. A year later I'd lost 110 pounds. I was diagnosed with scoliosis - spinal curvature - in January and spent two months in physical therapy. During my therapy I asked for exercises to strengthen my core and improve balance, and since stabilizing my spine was one reason I was there, the therapists obliged. These are simple exercises, but I found them helpful. All require an exercise ball. Doing these in front of a mirror helps.

Sit on the exercise ball, feet flat on the floor in front of you. Move on the ball right, left, front, back, as fast as you can, varying the movement. Don't use your hands to support or stabilize you. Keep your shoulders level. You can vary this by holding a stick in both hands in front of you. Don't move the stick or your hands, keep it level.

Another one: Sitting on the ball, feet flat on the floor, move one leg forward so the toes point in the air and the heel is on the ground. Move it back. Alternate legs. Don't stabilize yourself with your arms or hands.

Sit-ups on the exercise ball are good too. I do a modified sit up that allows me to not bend forward and thus avoids stressing my back.

Wall slides: This is a faux-squat. Standing, place the exercise ball in the small of your back and against a wall. Squat down, hold for 5, and rise. Do a set of 12 reps. Work on keeping the abs tight and your core stable. You shouldn't see your middle wiggle back and forth while doing this.

The bridge: Everybody does this one, and it regularly appears in articles on exercises for cyclists. Lay on an exercise mat, face up, feet on the exercise ball. Raise your torso so you form a bridge between your shoulders and your feet on the ball. Keep the motion steady. Hold for five seconds, release, and repeat for a set of 12 reps.

Tom Stormcrowe

Good article, here Neil, I just stickied it.

brodie

i took the plunge after reading this post last week and,purchased a stability ball.
god, i was sore. i havent used the muscles in a while.
i really like the supermans.i felt those in my whole body.
good idea for that post.

chunkyd

Yeah i know all about the stability ball pain! at my gym i do a class called butt & Gutts... i felt kind weird at first being the only guy (big guy at that) in a room full of older (avg age probably 45-50) women. But i soon relized that we were hitting muscles i'd never even thought about.... i almost couldnt finish the class! lol.. now its still a good workout but not nearly as bad as that first class!!!

Neil_B

This exercise can also be done without an exercise ball. Lay on an exercise mat, face up, knees bent, feet flat on the mat. Raise your torso so you form a bridge between your shoulders and your feet. Keep the motion steady and don't sway side to side. Hold for five seconds, release, and repeat for a set of 12 reps.

And another:

Marching in place. This helps stretch the hip flexors. Lay on your back, knees bent at a comfortable angle, feet flat on the floor. Raise one leg as if you were marching, raising it as far as you can without bringing your butt off the mat. Return leg to starting position. Alternate legs.

socalrider

Here is a great website with many good weight bearing exercises.. Lots of good pics..

https://www.frixo.com/sites/fitness/exercises.html