It’s been a buzz word for 10-15 years. I’ve seen the focus on core stability and core training go from isolated transverse abdominal contraction, ab crunches, seated rotational moves and now to an advanced concept that makes sense.

True Core Stability Involves Several Structures and They Must Work In Sync. Simply Put, These Are:


Think of how a snake moves.With 24 articulating/moving vertebrae, 9 fused for the sacrum and coccyx and a balancing head at the top- that’s a lot of motion to control.


Together these connect to the spine and rib cage through a map of muscles. Connected with a shallow ball and socket joint with movement harmony of the scapulae/shoulder blade and clavicle/collarbone.


This is your stable base for lower body movement with upper body control. Connecting your spine and hips requires the pelvis to rotate, flair, shifting and stability as you walk.


Like the shoulders, the hips are held together through a map of muscles. A deep ball and socket joint that connects your legs to the ground and responsible for 360 degrees of motion.

Rib Cage and Trunk:

Housing the lungs, diaphragm and other vital organs. With connections to the mid spine it requires the ability to expand and contract. Connected to your pelvis with a matrix of abdominal and back muscles.

Your Next Balance Challenge Is To Include All Of These Structures As One Fine Tuned Engine.

Click here to see the video

Here are the 4 moves to get you started! Progress from stable feet on the ground and then advanced to 100% commitment to your Si Board.

1: Push-up 

This move engages all front side muscles. Adding motion fine tunes your joint positions.

2: Dip

Engage all back side muscles to hold your spine in extension as your glutes and hamstrings fire up.

3: Quadruped/Bird Dog

Placing your feet and hands on the board requires your hips and shoulders to coordinated as you maintain spine alignment. This front side engagement burns your quad muscles.

4: Bridge/Crab

Engage the back side muscles and have a blast with this move. You will feel the coordination as your glutes and shoulders have to engage.

On a side note- I only demonstrated front and back side engagement. Don’t forget side plank motions. A well rounded program involves an equal distribution of all three.

For demonstration I’m using the Ultimate Fitness board and 5″ Half Ball. Phoebe is using the Kick Start board.

Stay tuned as the next series of posts will show you how to ride a Si Board on a ball!