Nontraditional core exercises
- Physioball Rollout: Place a physioball on the floor and kneel down with the ball in front of you. Place your hands on the front of the ball and, keeping your arms straight and a neutral spine, roll the ball out in front of you. Hold in a straight line between your hands and your knees for 5 seconds. Return to the starting position. Perform 3 sets of 10-15 reps with 5 second holds each time.
- Paloff Press: Using a cable machine or band set to chest level, grab the single handle of the cable machine/band, standing perpendicular to the machine and parallel with the cable or band. Hold the handle at chest level with both hands. Take a large step out away from the machine/rack where the band is tied. Spread your feet out wide. Now, simply push out away from your chest while not letting the weight pull you into any rotation. You want to keep your body in perfect alignment during this exercise. Perform 3 sets of 10-15 reps of this exercise, pushing away from our chest in both directions.
- Barbell or Dumbbell Suitcase hold: For this exercise, we can use a barbell, a dumbbell, or any other object, such as a backpack. First, place the barbell in a rack or the dumbbell or other object on a bench. Grab the weight with one hand, stand with your feet together, and hold. Make sure to use a weight that is a challenging hold for at least 10 seconds but no more than 20. Perform 3 sets of 20 second holds on each side.
- If you don’t have any equipment at your disposal, another example of an anti-lateral flexion exercise is side planks. To perform these, get on the floor with one elbow and one foot in contact with the floor on your side. Stack your feet and place your other hand on your hip. Keep a straight line between your chest and your feet and hold for 20-30 seconds.
-Nick, University of Tennessee Health Science Center