here<\/a>.)<\/p>\nI\u2019m a certified personal trainer, and I was wobbling all over the place when I tried this move. But a strong core improves both balance and posture, and can make hiking, backpacking, and running much easier. Here\u2019s what you should know.<\/p>\n
What Makes The B.O.D.Y Balance Move So Hard?<\/h2>\n
This exercise is essentially a super-advanced plank variation. It\u2019s challenging because you have only two points of contact with the floor: one elbow and one knee, both on the same side of your body. This creates an asymmetrical load. (If the contact points were an elbow and knee from opposite sides, the move would be a little easier, because that diagonal line creates more stability.)<\/p>\n
Your hips and spine naturally want to rotate towards the grounded side, and you have to really engage your core to keep them level. The move also demands shoulder stability on the arm that\u2019s propping you up by the elbow, as well as glute and hamstring strength from the leg that\u2019s lifted straight up. Then there\u2019s the immense mental focus: you have to be 100 percent present and connected to your body; otherwise, you\u2019ll likely topple over the minute your mind starts to wander.<\/p>\n
It\u2019s important to note that this exercise places quite a bit of pressure on your knees and elbows, so I\u2019d suggest placing a foam pad, blanket, or pillow underneath your elbows and knees to make it more comfortable. And if you have a history of pain or injury in those joints, it\u2019s probably wise to steer clear of this move altogether. Instead, check out these safer plank variations to challenge your core and shoulders.<\/p>\n
How This Move Is Relevant For Outdoor Athletes<\/h2>\n
The skills that the B.O.D.Y. balance challenge trains are relevant to pretty much any outdoor athlete. Good core stability helps protect your spine from taking on excessive force as you backpack, climb, run, and ski.<\/p>\n
Extra glute and hamstring strength can propel you on long trail runs and up steep hikes. Sharpened attention can also help you stay mindful of your movements and surroundings outdoors, which may reduce your chances of surprise trips and falls.<\/p>\n
That said, the B.O.D.Y. balance challenge isn\u2019t the most functional\u2014meaning the specific position (balancing on just one elbow and knee) doesn\u2019t closely resemble the way you\u2019d move in daily life and outdoor sports. So while it does<\/em> have legit benefits, you don\u2019t need to add it to every workout.<\/p>\nBut if you do get the hang of it, trying it every now and again could be a good way to benchmark your core stability and balance. Even if you can\u2019t quite master it, in today\u2019s instant-gratification world, there\u2019s still something powerful about earnestly trying\u2014and failing.<\/p>\n
Want more\u00a0<\/b>Outside<\/i><\/b>\u00a0health stories?\u00a0<\/b>Sign up for the Bodywork newsletter<\/b><\/a>. And for tips on how to train, fuel, and recover better,\u00a0<\/b>sign up for the Sweat Science 101 newsletter<\/b>.<\/b><\/p>\n<\/div>\n