Скачать или смотреть Shalane Flanagan & Kara Goucher: Innovations in Core Training - Nissan: Innovation for Endurance

Elite marathoners Kara Goucher and Shalane Flanagan demonstrate their plank series on the Swiss ball to show how they strengthen their core (abdominals and low back) -- key for a runner.

Shalane demonstrates a 5-move series done while balancing in a plank position on the ball, forearms on the ball and hands clasped: 1) roll the ball forward and back; 2) roll the ball left to right; 3) circle the ball left and right; 4) roll the ball in a figure-8 motion; and 5) lift and lower the torso to "pinch" shoulder blades together. Do 10 reps of each of the five moves to build core strength.

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