They also enhance and lengthen the supporting muscles of your back and core, particularly your glutes.
You can also perform them in place of your usual "planks." Add this to the mix of basic balance exercises and you can add significantly to your overall strength and stability while reducing the risk of injury.
SEATED CRUNCH, PLANK HOLDS, AND LATERAL ROWS These are another triad of exercises that will help maintain and even enhance your balance, leg strength, and core strength. They are also great for building balance in your ankles, and will help you when you are performing the plank. The "Crunch" will strengthen your ankles and calves. For the "Hold" and the "Lateral Rows" the plank position may offer you benefits in both of these areas. In addition, the "Lateral Rows" will also help to provide a greater stability when performing the plank.
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CALF RAISES AND SQUATS These two exercises are great for building and maintaining calf strength as well as the stability of your ankles. Performing them in the plank position helps to improve your balance when standing up in the plank. The benefit of standing on your toes will enhance the benefits of this exercise. The benefits are many and varied. Perform the core exercises daily, at least once a week, and incorporate any of the combinations of balance, core, and leg exercises into your regular routine. Remember, consistency with a sprinkle of jumping rope is the best way to increase your fitness level.