28th Nov, 2017
These exercises are simple, effective, and can be done at home or the gym. Your abs need to be strong in all of their functions, and anti-rotation is no exception.
- Set up in a "high plank" position as shown above, with both hands on the floor.
- From your hands and toes (advanced) or hands and knees (beginner). You want your hands to be under your shoulders but closer together and your feet or knees should be wider apart to provide a more stable base. Bring your feet or knees together as the move becomes easier. Also, by having your hands closer together and more centered under your chest, you will provide yourself with a more stable base.
- It is very important that you remain stable with this move or you can stress your shoulder. Brace your abs and engage your glutes so that your body is in a nice straight line.
- Then from this position, slowly lift one hand up off the ground, moving it slowly to touch the opposite shoulder. Keep your hips square to the ground and do not rotate. Also, do not let your butt go up in the air or your hips sag toward the ground.
- Touch your opposite shoulder then slowly place your hand back down on the ground. You want to move at a very controlled pace.
- Then lift the other hand and tap your other shoulder.
- Do not rotate as you lift. Try to keep your body still and simply lift the hand to touch the opposite shoulder.