Plank Variations: Stability Ball

Plank exercises are popular for working the core because they engage so many different muscle groups and help to strengthen supporting (hip, spine) muscles. Of course, the prime mover muscles for planks include the major muscles of the front of your core, the transverse/rectus abdominis and oblique muscles. Your upper body muscles, such as the deltoids, lats, traps and triceps, get a workout as well.

With proper positioning, you will controct your quadriceps to keep your knees straight and tuck the pelvis in, engaging the glutes. Incorporate the stability ball to add instability, working your core at a deeper level. Beginners can try stability ball planks on the knees or take it further with the kneeling ABC’s.

For more advanced exercisers, a straight leg stability ball plank, or the prone ABC’s exercise, might be a challenging upgrade from a traditional plank.

Side planks target the oblique muscles. Feet stacked you can rest on the knees (for beginners), do the straight-leg version or add that element of instability with a bosu trainer or stability ball.

Motivation Tip: Bypass Boredom

Don’t get bored – with the foods you are eating, your physical activity or even the route you take to commute. Boredom can kill motivation quickly. That’s why it is important to change things up, keep them fresh.

For diet, consider trying new, healthy recipes (online), new fruits and vegetables, cooking techniques, combinations, eat in season, treat yourself to a healthy restaurant meal, experiment with vegetarian eating and include your favorites once in a while, if in smaller portions.

For fitness, start with a variety of activities to choose from. Vary time, intensity and frequency. Occasionally buy new exercise equipment or gym clothes, exercise seasonally, try a new sport or dance class, check out walking/hiking groups, change your biking/walking route, for example.

Emotional stress busters

According to the World Health Organization (WHO), stress is “a natural human response that prompts us to address challenges and threats in our lives.” It’s not always negative but can be positive and motivate you to get things done. Emotional stress refers to stressors and situations that evoke an emotional response, such as sadness, anger, worry and fear. Common to everyone at one time or another, when the stressor underlying the emotion interferes with daily activities, it can be problematic. Here are three simple tips for helping you manage emotional stress.

• Take action on tomorrow’s worries: If you find yourself getting stuck in “what if” thinking, take action. Consider writing down all the ‘what if’ worries and topics that are of concern, then add what you would do if if the each comes to pass. Writing down worries helps to ease them while providing you with a practical action plan.
• Reflect: Take 5 minutes to reflect on your life. What are you proud of? What has been your best achievement? What gives you joy? Purposefully thinking good thoughts, reflecting on the positive improves mood and outlook. 
• Smile: Reflect on your week and write down 3 things that have made you smile. Keep in mind that it takes nearly 50 muscles to frown and less than 15 to smile.