Monday, March 21, 2016

Life Your Leg for Core Abdominal Strength and for Balance

I have been ignorant when it comes to physical therapy. And, in spite of MANY abdominal exercises and Martha Graham dance contractions, my deep abdominal muscles need some work, according to my great physical therapist.

Here is a test to see if your deep abdominal muscles are strong: Stand with feet hip width apart. Place your fingers (one hand for each side) by your top pelvic and pubic bones and monitor if your hips do not shift when you move your leg. This is key.

Simply lift one leg at a time, just an inch or two off the floor, while you breathe. Hold for 30 seconds. Are your hips shifting? This may be a sign of abdominal weakness.

Repeat the exercise with a two-inch mat under your standing leg.

Repeat the exercise with your eyes closed. Try to keep your leg up for 30 seconds. This measures balance!

Repeat for the other leg.

Repeat all variations for each leg equally and as needed.

My third book, Pocket Guide to Fitness, is available on and If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site

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