← Return to Fitness Journal

Strong and Stable Core Training

Core training is still a hot topic in the fitness industry. Developing a strong and stable core may assist with goals related to aesthetics, but it is also essential to moving better and feeling better. Training balance and stability improves the ability to control body position and maintain optimal joint position. This can translate to improved performance in activities of daily living and sport. 

 Would you like to improve performance? If so, consider incorporating the SURGE® Storm and SURGE® Hydro Ball into your fitness regimen. These training tools have water inside them which provides a unique and unstable training environment. When applied to various exercises, you will recruit additional muscles, especially those of the core which stabilize the spine, in order to resist and control the movement of the water.  

The SURGE® Storm and Hydro Ball can be used to meet all your training needs. Whether you are focusing on strength training, metabolic conditioning, or anything in between, you will get the added benefit of strengthening your core and improving performance. If this sounds enticing, try this quick circuit routine and see what all the excitement is about. Do 12 repetitions of each exercise and repeat the cycle two additional times. If you enjoy circuit training, minimize time between each exercise and rest one to two minutes between cycles.

Overhead Squat

Begin standing with feet slightly wider than hip-width apart, holding the SURGE® Storm overhead with a wide grip. Lower into a squat position by flexing at the knees and hips. Return to starting position. Keep elbows fully extended throughout the movement.

Kneeling Hip Thrust Overhead Lift 

Start kneeling, holding the SURGE® Storm with a wide grip. Hinge from the hips and lower the SURGE® Storm to the floor while maintaining neutral spine. Extend the hips and lift overhead with extended elbows. 

Chest Thrust

Begin standing with feet hip-width apart, holding the SURGE® Hydro Ball at chest level with a 2-hand 2-handle grip. Step forward with the right foot into lunge position and explosively press the Hydro Ball forward. Return to starting position and repeat, alternating sides with each lunge. 

Seated Rainbow Dump

Start in V-sit position with spine extended, holding the SURGE® Storm at chest level with neutral grip. Rotate the SURGE® Storm to vertical position on one side. Pause while the water dumps, then rotate to the other side.

Pullover / Hip Extension

Begin in supine position with knees over hips, holding the SURGE® Hydro Ball over the chest with 2-hand 2-handle grip. Reach overhead with the Hydro Ball while extending the knees and hips. Return to starting position. Place the Hydro Ball on the shins and extend knees and hips again. Return to starting position. Maintain neutral spine throughout.


Melissa Weigelt, MS, is a SURGE® Master Trainer and owner at Flow Fitness Training, where she develops and presents a variety of continuing education programs for fitness instructors.