COORDINATION-CENTERED STRENGTH TRAINING FOR THE CORE, ARM, AND UPPER BODY MUSCLES
WORKOUT
The central role of the torso and upper body, with the function of stabilization and force transmission, is well-known. Weak core muscles can also lead to back problems. The many exercise options make the MFT Core Disc a versatile training device.
General Guidelines:
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Coordination-centered strength training on the MFT Core Disc is effective and easy to perform. The exercises particularly engage the arms, shoulder girdle, and chest muscles, but due to the unstable surface and rotation of the MFT Core Disc, the deep abdominal and core muscles are also challenged.
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The selection of exercises and their duration should be tailored to the individual's performance capacity. Recommendation: stop the exercise when it can no longer be controlled or when you can no longer maintain tension. Never fully extend the arms. Keep the back straight; do not arch it excessively.
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We definitely recommend discussing the choice of exercises and their duration with a sports scientist, physiotherapist, or fitness trainer at the beginning of your training.
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Warm up briefly and train in a non-fatigued state.
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If you have health issues or sports injuries, please discuss the exercises with your doctor or therapist beforehand.
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The position of the Core Disc regarding tipping direction and the release of the rotation adjuster should be varied.
Recommended Balance Board:
MFT CORE DISC
EXERCISES & VIDEOS
EXERCISE 1: BASIC POSITION STABLE
Core Disc Position: Front Tilt or Side Tilt, starting position: Push-up position. With slightly bent arms, hold the push-up position or knee push-up position stable for a certain period of time.
Exercise duration: 3 sets of 30-60 seconds. Stabilization, rest: 1 minute.
EXERCISE 2: ACTIVE SIDE TILT
Core Disc Position: Tilting left/right, starting position: Push-up. With slightly bent arms, slowly tilt the Core Disc to the right and left. Just before the stopper touches the ground, reverse the movement.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 3: STABILIZATION WITH LEG LIFTS
Core Disc Position: Tilting left/right, starting position: Push-up. With slightly bent arms, stabilize the Core Disc while alternately lifting the left and right legs slowly.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 4: STABILIZATION WITH KNEE PULL TO THE BODY
Core Disc Position: Tilting left/right, starting position: Push-up. With slightly bent arms, stabilize the Core Disc while alternately pulling the left and right knee slowly towards the torso.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 5: STABILIZATION WITH SIDE KNEE PULLS
Core Disc Position: Tilting left/right, starting position: Push-up. With slightly bent arms, stabilize the Core Disc while alternately pulling the left and right legs forward to the side of the body.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 6: STABILIZATION WITH DIAGONAL KNEE PULL
Core Disc Position: Tilting left/right, starting position: Push-up. With slightly bent arms, stabilize the Core Disc while alternately pulling the left and right legs diagonally under the body.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 7: SIDE TILT WITH JUMPS
Core Disc Position: Tilting left/right, starting position: Push-up. Slightly bend the arms under the body. The Core Disc is kept balanced. Pull the legs towards the body with a jumping movement and then extend them again. Be careful not to let the back arch excessively when landing with straight legs!
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 8: SIDE TILT WITH ROTATION
Core Disc Position: Tilting left/right, starting position: Push-up. Rotate approximately 45 degrees to the left and right with slightly bent arms. Keep the torso steady and lightly rotate the shoulders. Variation to increase intensity: Bend the arms strongly in the starting position!
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 9: SIDE PLANK STABLE - FOREARM SUPPORT
Core Disc Position: Tilting left/right, starting position: Side plank - forearm support. The Core Disc is kept balanced. The legs should be parallel, with the feet stacked on top of each other. The upper body, hips, and legs form a straight line!
Exercise duration: 3 sets of 30-60 seconds. Stabilization, rest: 1 minute, then switch sides.
EXERCISE 10: ACTIVE SIDE PLANK - FOREARM SUPPORT
Core Disc Position: Tilting left/right, starting position: Side plank - forearm support. The Core Disc is kept balanced. Support yourself off the ground by engaging the core muscles. Hold briefly and then lower the hips back to the starting position. The legs should be parallel, with the feet stacked on top of each other. The upper body, hips, and legs form a straight line!
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute, then switch sides.
EXERCISE 11: SIDE PLANK ARM SWING - FOREARM SUPPORT
Core Disc Position: Tilting left/right, starting position: Side plank - forearm support. The Core Disc is kept balanced. The legs should be parallel, with the feet stacked on top of each other. The upper body, hips, and legs form a straight line! Lift the top arm and sweep it down under the body.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute, then switch sides.
EXERCISE 12: REVERSE PUSH-UP
Core Disc Position: Tilting left/right, starting position: Reverse basic position. From the reverse basic position, bend and extend the arms under the body. Look forward, engage the glute muscles, and push the pelvis upward.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 13: REVERSE TRUNK LIFT
Core Disc Position: Tilting left/right, starting position: Reverse push-up. Lift and lower your torso from the reverse basic position. Relax your leg muscles while stabilizing your shoulder girdle.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 14: REVERSE LEG LIFT
Core Disc Position: Tilting left/right, starting position: Reverse basic position. Alternately lift the left and right legs while keeping the pelvis stable and pressing it upward; the legs should remain straight.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 15: PUSH-UP SIDE TILT BALANCE
Core Disc Position: Tilting left/right, starting position: Push-up. Bend and extend the arms under the body while maintaining a perfect basic position. The closer you position your feet, the more challenging the balance work becomes.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 16: FRONT TILT
Core Disc Position: Tilting forward/backward, starting position: Push-up. With slightly bent arms, slowly tilt the Core Disc forward and backward. Before the stopper touches the ground, reverse the movement.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 17: POWER BAND PULL
Core Disc with Power Band, starting position: Standing on both legs on the ground, holding the Core Disc in your hands. With slightly bent arms, pull the Core Disc towards your body. Keep a slightly convex back during the exercise and keep your legs straight.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
EXERCISE 18: POWER BAND BICEPS
Core Disc with Power Band, starting position: Upright standing on both legs, holding the Core Disc in your hands. Using the strength of your biceps, lift the Core Disc upward without any momentum. When the Core Disc lightly touches your chest at the top, slowly lower it back down.
Exercise duration: 3 sets of 10-20 repetitions, rest: 1 minute.
