Alternating Toe Touchdown
WHAT IT IS
An advanced plank variation, this exercise ups the level of difficulty and recruitment of core musculature by placing the feet on a Swiss ball — and then moving
them off, one at a time.
HOW TO DO IT
•Get into a pushup position
with both feet elevated on a me-dium-size Swiss ball. Make sure
your body forms a straight line:
your head and neck in line with
your spine, and your shoulders
over your hands.
•Keeping your legs straight
and your upper body as
motionless as possible, lift
your left leg a few inches off
the Swiss ball.
•Slowly lift your left leg
back up to rest on top of
the ball.
•Repeat the movement
with your right leg and alternate sides for a total of up to
15 reps on each side.
•Perform two to three sets.
WHY IT’S WORTHWHILE
Some strength-training exercises require
careful attention to form to do them safely
and effectively. The alternating toe touchdown isn’t one of them, however, and that’s
part of what makes it a great exercise: “This
is a self-limiting movement,” says Cosgrove.
“It provides instant feedback to the exerciser
about form and correct muscle recruitment.”
Unless you fire up your core appropriately,
he explains, your hips will sag and your feet
may even slip off the ball. “You have to sta-
bilize like crazy through your core, making
subtle adjustments as your legs move and
your arms and shoulders stabilize you. It’s a
very tough, advanced exercise.”
Substitute for: Plank with leg lifts ➺
