This exercise uses the Foam Roller to help integrate the lower abdominals with the stability of the pelvis.
To do this exercise you will need a mat and a foam roller. Start in a quadruped position with your shins balanced on the foam roller. Inhale to prepare and then exhale as you roll the foam roller away from you to extend the legs behind you. Inhale into the back of the ribcage and then exhale as you lift one leg away from the foam roller. Inhale to replace the leg on the roller and then exhale as you lift the other leg. Repeat 8-10 times on each side.
Things to think about
Yesterday’s post put the proprioceptive challenge on the upper extremity and today’s blog post puts the proprioceptive challenge on the lower extremity. You will notice a difference in how your abdominals feel, and this difference can help you decide which version to do, unless you want to do both of them in one day. Now that would be a workout.
As always with these plank exercises, you want to be sure to protect your wrists and elbows. Locking the elbows can compromise the safety of both joints. Try having a soft elbow, which forces you to rely on the tension of the muscles and the fascia as opposed to the ligaments within the joints.