It’s like a plank, but with additional torsional resistance and balance training to help you stabilize yourself when things go sideways.
HOW TO DO IT:
- Place a dumbbell on the floor
- Start in a plank position on hands and toes
- Start with dumbbell behind and just outside of your left hand
- Reach your right hand underneath you and grab the dumbbell
- Lift and move the dumbbell to your right side.
- Switch hands and move the dumbbell back to the starting side
- Keep moving it back and forth
NO WEIGHTS?
- Use a water bottle, canned good, or similar object
MAKE IT COUNT:
- Continue the movement for as long as you can
- Literally – don’t stop until you can’t safely hold yourself up
MAKE IT EASIER:
- Slide the weight rather than lift it (put it on a towel if helpful)
- Use a lighter weight or object
- Start from hands and knees (but stay straight from head to knee)
- Skip the weight and alternate tapping your hands on the opposite shoulders
MAKE IT HARDER:
- Use a heavier weight
- Try to move the weight further out to each side
- Try placing the dumbbell in front of your hands
- Add a dumbbell row before setting the weight down
MAKE IT FUN:
- Challenge your friends to do it for longer!
PRACTICAL USES:
- Catching yourself when you trip
- Throwing a ball
- Paddleboarding
- Arm wrestling
- Salsa dancing
- Rolling out of bed with style
- Playing Twister
DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.
If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.