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anti-extension core exercises

Stir the Pot (A)

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By Kristen Gostomski, CFSC
Core, Exercises

STIR THE POT   Once athletes are able to perform a traditional Front Plank for at least 3 sets of 20 to 30 seconds each, they are ready to attempt Stir the Pot. 

This exercise, identical in posture to Front Plank, begins with forearms on a stability ball. Athletes then make small circles with their forearms on the ball. The instability of the ball along with the circle movement makes stabilizing muscles work harder to prevent over-extension of the spine.

  1. Forearms on the ball about shoulder-width apart, elbows at a 90-degree angle and directly below the shoulders, extend your legs straight back about hip-width apart, toes on the floor.
  2. Lift your body so the weight is on the forearms and toes. Your body should be in a straight line from head to heels.
  3. Press forearms into the ball, resulting in a slightly rounded upper back and protracted shoulder blades. (Envision shoulder blades wrapping around the ribcage (Photo above). I cue “no chicken wings” to remind athletes to not let shoulder blades jut out.
  4. Brace the abs as if expecting a punch to the gut. Do not let your hips sag, which would disengage the abs and put strain on the low back. (Some people suggest that the back should be completely straight, but if it takes slightly lifting your hips to properly engage your core, that’s okay. It’s better to lift the hips slightly than to drop the hips too low.)
  5. Make small circles with your forearms beginning with 2 circles each direction and working up to 5 circles each direction.
  6. If chest or hips drop or if strain is felt in the low back, develop more strength in Front Plank from the floor and Supine Core Bracing before attempting Stir the Pot again.

Dead Bug (I,A)

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By Kristen Gostomski, CFSC
Exercises, Core

DEAD BUG   Once athletes understand how to brace their core from a supine position and have mastered Supine Core Bracing Variations, they are ready to move on to Dead Bug.

  1. Lie supine on the floor, legs raised, knees bent at 90-degree angles and directly over hips. Extend arms above chest, even with shoulders. 
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back. 
  3. Back should remain in contact with the floor, ensuring that the core is braced properly while resisting over-extension of the spine. Hold 10 to 30 seconds. Once Dead Bug is mastered, athletes are ready to progress to advanced variations (below).

Dead Bug Variations – Follow the Notes and Cues for Dead Bug (above) while adding the variations (below).

Note: Variations 3-6 are advanced exercises requiring very strong abdominal muscles and proficiency in the practice of core bracing. When the core is not properly braced—resisting extension of the spine—the spine is pulled into hyperextension, putting extreme pressure on spinal discs. 

  1. Dead Bug
  2. Dead Bug with Arms Extended Toward Floor
  3. Dead Bug with One Leg Toward Floor
  4. Dead Bug with Opposite Arm and Leg Toward Floor
  5. Band Resisted Dead Bug
  6. Partner Resisted Dead Bug

 

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Kristin Gostomski - Functional Exercise And Nutrition Specialist

KRISTEN GOSTOMSKI is a sports performance  coach, functional movement specialist, and youth sports development and injury prevention consultant. Since 1998, in both team and private settings, she has worked with thousands of athletes—ages 7 to adult—in a variety of sports.

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