Lunge Knee Hug
Shuffle Tip Toe High Hop -STH
Twist on Disc
Balance Disc with Arms
Holding the plank position develops core strength by activating the abdominal muscles, lower back muscle and upper body muscles. Core muscles are those that are all around the spine, not just those in front.
Core muscle play an essential role in skiing in that they act as stabilizers for the higher contracting hip and leg muscles.
Plank position can be done many different ways. Here are 10 different ways to do it:
1. Support upper body with extended arms.
2. Support upper body with arms bent at 90 degrees.
3. Leaning on arms bent at 90 degrees, lift one leg up while holding pelvis level to the floor. Try the other leg. 4. Keep both legs on floor and lift one arm, holding it parallel to the floor. Try the other arm. Hold each of these positions for 15-30 seconds.
5. Get into the plank position with arms bent and start forward punching for 30 seconds graduating to 2 minutes.
6. Plank position with arms bent, lift one arm out to the side and alternate for 30 seconds, graduating to 2 minutes. For a real challenge do this with light weights.
Using a Physio Ball, pull the ball toward the chest.
7. Alternate lifting one leg off the ball.
8. Pull the ball toward the chest with one leg only.
9. Do push ups.
10. Lean on the ball with arms and slowly roll the ball away from the body. Do this 12 times.
Then to activate more of the obliques and transverse abdominus muscles, roll the ball diagonally forward, 12 times each direction.