ThedaCare Physical Therapist Offers Exercises
People may think the legs and feet are most vital for training for a marathon or half marathon. But a strong core is also important. Here are several exercises to help the core or middle of your body.
LOW PLANK: Lay face down. Lift your upper body and hips off of the floor and support your weight on your elbows and your toes. Tighten your abdominal muscles and your buttocks. Your body should be in a straight line. Hold this position for 30 seconds. Repeat 3-5 times.
SIDE PLANK: Lay on your side supporting your body weight on your elbow and your feet. Lift your body so your hips are in a straight line with your head and feet. The top arm can extend toward the ceiling or rest on your side. Hold this position for 30 seconds. Repeat 3-5 times.
INCHWORM: Stand with your feet on the ground and your hands on the ground in front of you. Walk your hands away from your feet until your body is parallel to the ground. Do one push up. Walk your feet in toward your hands to return to the starting position. Repeat 10 times.
HOT FOOTED LIZARD: Lie face down supporting your body weight on your hands and feet. Keep your elbows straight. Spread your hands and feet wide. Maintaining a stable body, try to touch one hand to the opposite foot. Repeat on the other side. Repeat this exercise 10 times on each side. Repeat for 2 sets
Amy Flick is a physical therapist with ThedaCare Orthopedic Care.
