Cube Stability Workout

Reading time: 5 min.

The ARTZT Vintage Series Cube is not only a stylish seating option but also an effective training tool for a comprehensive workout in terms of strength, balance, and stability, rivalling other balance trainers. Personal trainer and TV coach Arne Derricks shows you 9 effective exercises.

Content

Exercise 1: Squats
Exercise 2: The Airplane
Exercise 3: The Mountain Climber
Exercise 4: Knee Up & Balance
Exercise 5: Side Plank
Exercise 6: Leg Lifts
Exercise 7: Swimmer
Exercise 8: Knee Pull
Exercise 9: Knee Pull 2.0

Exercise 1: Squats

In this exercise, the ARTZT Vintage Series Cube is used as bodyweight. Its padded surface makes the Cube dynamic, and when lifting it – with your hands flat on the right and left surfaces – you already apply pressure, benefiting your chest, shoulder, and arm muscles. Hold the Cube with bent arms in front of your chest and go into deep squats. As you go down, push the cube forward – arms extended – and as you stand up, pull the cube back towards your chest. Press your arms firmly together. Important: Your knees stay above your ankles! Arne recommends 20 repetitions at any pace – variations, such as holding the arms overhead, are of course possible.

Exercise 2: The Airplane

Now a great exercise for the core, abs, and deep muscles: You kneel on the Cube with one leg. Depending on your body weight, the surface will give more or less, and you already have to find your balance here. The other leg is extended straight back on the floor, and you grasp the leather corners of the ARTZT Vintage Series Cube with your hands. Now lift the extended leg up from the hip. Do you notice the slight tension in your stomach? Now it gets even more challenging: Hold your arms straight out to the sides of your body, now you are in the airplane pose and balancing on the cube. Now the small, deep muscles in your body are working! If it gets too wobbly, put your hands back on the corners of the ARTZT Vintage Series Cube and restart the position. If you need more security at first, you can keep one hand on the cube until you find your balance for the exercise. Of course, we train both sides in this exercise and keep the head and cervical spine in a straight line with the back!

Exercise 3: The Mountain Climber

Now we come to a classic, the mountain climber. You support yourself with your arms on the flexible surface of the ARTZT Vintage Series Cube and go into a stable plank position. The upper body is long, and the muscles are stabilised.

Now dynamically bend your legs alternately, and feel free to let your knee touch the cube. Due to the soft surface of the cube, 25 repetitions set new, different stimuli in the body than a mountain climber on the floor.

Exercise 4: Knee Up & Balance

In the next exercise, we use the ARTZT Vintage Series Cube as a standing element. When standing on the cube with one leg, always try to place your foot in the middle of the surface. This is not so easy, as the surface yields, and the foot has to balance itself throughout the entire exercise. With your feet parallel and in line, place your right foot on the cube. Then try to lift your left foot and pull your knee up and forward, with your arms assisting you in balance. This is about control and fine-tuning! Further progression: From the up-and-forward movement, extend the leg straight back and lower your upper body horizontally with outstretched arms forward, then return to up-and-forward and back to standing on the floor. In this exercise, the ankle and knee must work to compensate. And, of course, we also train this exercise on both sides! An effective, varied exercise that also sets new training stimuli here!

Exercise 5: Side Plank

For this, support yourself with your arm bent sideways on the ARTZT Vintage Series Cube. Your other arm stabilises your hip, shoulders are in a straight line and away from your ears! Your outstretched legs are in a slight lunge position. Now lower your hips deep down and push yourself back up with the strength of your core muscles: inhale down, exhale up. The oblique abdominal muscles are particularly challenged here. Thanks to the height of the ARTZT Vintage Series Cube, you have much more room for this strengthening exercise than on the floor! 15 slow repetitions on each side!

Exercise 6: Leg Lifts

Now for the glutes and back muscles. Lie with your upper body on the ARTZT Vintage Series Cube, your pelvis resting on the back edge, and your bent arms on the front of the cube. First, balance yourself so that you don't tip backwards when you lift your legs straight up.

Now lift both legs so high that they form a straight line with your back, and then bring your toes back to the floor with a small "tap". The cube will wobble a little, so you also have to ensure stability. If you want to increase the intensity, leave your feet up, scissor your legs – open, close – and then lower them. Make sure your shoulders pull back and your abdominal muscles are tense so you don't fall into a hollow back.

Exercise 7: Swimmer

We remain in position and now dedicate ourselves to an exercise that many know from Pilates and/or back training. On the ARTZT Vintage Series Cube, however, the exercise takes on a completely different dimension! You find a balanced position on the cube in a prone position with outstretched arms and legs – depending on your height, you may need to slide your upper body a little forward or backward. Extend your arms forward and now alternately lift and lower your right arm/left leg and left arm/right leg. Important: The cervical spine and head form a line with the back! Small, fast movements can be added – but always make sure you are balanced on the cube. Especially in this exercise, it becomes clear how effectively the comfortable cube supports the body during training.

Exercise 8: Knee Pull

Now for the abs. You sit on the ARTZT Vintage Series Cube and lean back slightly with your upper body, your hands supporting you on the back corners. Now lift your legs, pull them towards your upper body, and extend them again. The upper body moves slightly towards the legs.

Exercise 9: Knee Pull 2.0

There's an advanced version of this exercise, as there are other tools from the Vintage Series that enhance the workout. We use the ARTZT Vintage Series Medicine Ball, which is available in various sizes/weights. Place a medicine ball on your legs at ankle height and perform the knee pulls again. This exercise perfectly combines stability, strength, and balance. Here, too, there should be 15 repetitions!

With very simple means, we can complete extensive training even in the living room; the ARTZT Vintage Series offers numerous training tools that impress both visually and functionally!