Runner’s Quick Hip and Core Workout with the ActivMotion Bar

I was recently given the opportunity to try out the new ActivMotion Glimpse Bar. All opinions (and the Runner’s Quick Hip and Core Workout) are my own.

While this was my first chance to work with the Glimpse Bar, I go way back with ActivMotion, all the way to the IDEA Convention in 2016:

 

 

 

 

 

 

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Checking out the @activemotionbar with @bendifulblog at #IDEAWorld

A post shared by Debbie Woodruff (@coachdebbieruns) on Jul 14, 2016 at 2:08pm PDT

When I came home from that convention I immediately told my boss about the Activmotion Bar and guess what? She ordered some! So I have had access to this great fitness tool for over two years, and have been using it for both clients and myself.

Adding the @activmotionbar to your workout is a great way to challenge your core, balance, and stability. Check out this quick Runner's Core and Hip Workout! #ad #SweatPink #ActivMotionBarClick To Tweet

What is the Activmotion Bar?

So first of all, what is the ActivMotion Bar? ActivMotion Bars are hollow, partially filled with steel ball bearings that roll as you move. They can be used to improve balance, core strength, proprioception, and stability.

The ActivMotion Bar is generally used in one of two ways. The first is by trying to balance the balls and not allowing them to roll, which requires balance and stabilization (and is a lot harder than it sounds). As an example, try holding the ActivMotion Bar over your head while you squat without allowing the balls to roll. Pretty tough, right?

The alternative way to use the ActivMotion Bar is to let the balls roll dynamically, which forces you to engage your core and really focus on your balance and stability. An example of this type of movement is a lunge where you start by holding the bar in front of your chest. As you step forward with your right foot, turn the bar to the right, allowing the balls to “bang” against the end of the bar. Step back, bring the bar back to center, then step forward with your left foot and turn the bar to the left. 

The ActivMotion Bar is available in weights from four to 18 pounds. Believe me, no matter your fitness level they will all challenge you. I use the lighter bars for my elderly clients for simple exercises like balance walking and side bends, while more advanced clients can add lunges, squats and some really challenging planks. ActivMotion has a library of fitness videos to get you started.

For even more inspiration and motivation, you can join the Ignite Program, which is a 60 day functional training plan which will help you get better results faster. When you purchase this program you have access to 15 workout videos, a downloadable nutrition guide, training calendar and get started guide.

After using the original ActivMotion Bar for a couple of years I was excited about the chance to try the new Glimpse Bar. The difference between the bars is that you can actually see the ball bearings through a little window in the bar! The visual feedback actually makes using the Glimpse Bar even more challenging.

There are three white balls in the center of the others, and you try to keep them balanced in the middle as you do your workout. I find this helpful because sometimes you don’t even realize the balls have rolled to the end of the bar. This is especially useful when I’m working with clients because I can actually see what’s going on.

The ActivMotion Bar is a great addition to any home gym! It will help you not only strengthen your muscles but improve your balance and stability at the same time. And you can save 25% on your purchase when you use the code fitapproach25 (through January 7, 2019)!

Runner’s Quick Hip and Core Workout

I write a lot about the importance of core and hips strength for runners. It help us run better and avoid injury. Here’s a fun workout with the ActivMotion Bar that you can try.

Warm up with some cardio movement and dynamic stretching. Perform each exercise for 45 seconds (double that for unilateral exercises). Rest for a minute, then repeat for two or three sets.

ActiveMotion Bar Squat

Hold the ActivMotion Bar at chest height, with your hands on the marks and the ball bearings centered. Squat, trying to keep the balls from moving.

To Advance: Hold the bar at chest height. As you squat, raise the ActivMotion Bar over your head, trying to keep the balls from moving.

Seated Twist

Sit, holding the ActivMotion Bar at chest height. Your knees should be bent and your spine neutral. Engage your core and lean slightly back. Rotate to the right, allowing the Bar to rotate and the balls to roll to the right. Continue, alternating sides.

To Advance: Try elevating your feet or straightening your elbows to extend the bar.

ActivMotion Bar One-Leg Deadlift

Stand, with your weight on your left leg, ActivMotion Bar held in front of your thighs. Engage your core and bend at your hips, extending your right leg behind you. Try to keep the balls from rolling. Squeeze your glutes and return to standing. Do the reps on one side, then repeat on the other.

One Legged Bridge

Lie on your back with one foot on the ground and the other leg in tabletop position. Hold the ActivMotion Bar against your thigh. Press the bar into your thigh and your thigh into the bar as you lift your hips. Hold for a second then lower to starting position. Do all the reps on one side then repeat on the other.

Lunge Combo

Stand with the ActivMotion Bar at chest height. Step to the right into a lateral lunge, rotating the bar to the left so that it is perpendicular to the ground. Push off, stepping into a curtsey lunge, rotating the bar to the right so that it is again perpendicular to the ground. Do all the reps on one side then repeat on the other.

ActivMotion Bar Crunch

Lie on your back with your legs in tabletop position. Hold the ActivMotion Bar behind your thighs, pressing the bar into your thighs and your thighs into the bar. Lift your head and shoulders, hold for a second then lower.

Twisting Plank

Start on all fours, making sure your wrists are beneath your shoulders, knees beneath your hips. Hold your ActivMotions Bar in the middle with your right hand. Extend your right leg behind. Lift the bar up like you’re reaching to the ceiling. Hold for a second, then lower the bar. Do all the reps on one side then repeat on the other.

To Advance: Start in a plank position with both knees off the ground.

Have you ever tried the ActivMotion Bar? Don’t forget you can save 25% with the code fitapproach25!

 

 

 

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Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Meatless Monday with Sarah and Deborah
Tuesdays on the Run with Marcia, Erika, and Patty
Wild Workout Wednesday with Annmarie, Jen, and Nicole
The Running Coaches’ Corner with Lora Marie, Marc, and Me!
Friday 5 2.0 with Rachel and Lacey and Meranda
Weekly Wrap with Wendy and Holly