MyAchyBack Potential Pain Solution: Fitness
Fitness Feature Article
Build Deep Core Strength and Stability
Alphabet Plank
Assume
a modified plank position with your knees and feet on the ground (12 to
18 inches apart) and your elbows and forearms on a stability ball. Keep
your arms about shoulder-width apart and your hands in loose fists.
Spell out the letters of the alphabet by making small movements that
roll the ball from your elbows onto your forearms. The subtle moves and
unpredictability of the way you're drawing each letter will "fry" your
abs, says Jeff Plasschaert, M.S., C.S.C.S.
TWEAK ITLift one knee off the ground and do A to M while balanced on one knee, N to Z while balanced on the other.
TORCH ITFrom start to finish, spell out your favorite motivational running quote. In italics!
Ball Plank
Get
into a plank position with your elbows on the ground and your toes on a
medicine ball (any size will do). Keep your back straight and hold the
position for 30 seconds, then rest for 30 seconds. Repeat four times.
The instability of the ball forces your core to work harder than it
would in a traditional plank with your feet on the ground, Plasschaert
says.
TWEAK ITLift one leg up off the ball, establish your balance and hold the position for 15 seconds, then switch legs.
TORCH IT Have a friend place a sandbag, dumbbell, or any object with some heft (your kid?) on your butt.
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