Core Corner – Plank on Stability Ball and “Stir the Pot”
By Elizabeth Towe
Objective: This exercise will create a strong, stable connection between the shoulders and the core. It will translate to improved bike handling and decreased neck and shoulder fatigue on long bike rides and stronger in overall swimming.
Exercise:
- Start by kneeling in front of the stability ball with elbows on top of the ball.
- Shift weight into the elbows and the toes—keeping the legs straight and the position the chest between the elbows.
- Move the shoulder blades down the back of the ribcage towards the pelvis to “anchor” the shoulder and maximize stability. Brace the core by drawing the belly button gently towards the spine.
- When this position feels stable, begin to draw circles using the elbows to move the ball. Draw 10 circles in each direction for 2-3 sets. (Pay attention to holding the shoulders stable–Be careful not to let the shoulders creep up under the ears.)
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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life—and to remember to have fun doing it.
