Have you ever had back pain or, has your doctor told you that you have bad posture? Even going as far to saying you may have postural deficiencies like a posterior tilt or lordosis (swayback)? As serious as this may sound, there maybe a simple solution such as developing your core strength. Enhancing core strength reduces posterior weakness, injuries and deficiencies. Weakness in your abdominals and hip flexors can contribute to these problems, and the one exercise that can target your entire core is the Plank.
Core Planks will activate all general core muscles, which in turn will stabilize your spine and hips. Not only will this strengthen and stabilize one's core, but also in turn many spinal injuries and deficiencies are avoided. Beyond one's abdominals, planking strengthens much of the upper-body and lower-body muscles along the front of your body. As well, Planks attribute to strengthening inner support muscles around joints. One cannot go wrong with incorporating the Plank into their routine. It's simple and easy.
Another beautiful aspect of the Plank is the fact that you literally need nothing to perform the exercise; it's mind over body. Planks are one of the most familiar isometric exercises, meaning one contracts muscles against stationary resistance. They contrast to abdominal exercises like crunches or sit-ups that are primarily concentric and eccentric (concentric when the abdominals contract or shorten and eccentric as you lower yourself back down and the muscles gradually stretch out). Planks are the happy medium between the two strength-building techniques. This in turn can be a workout program plateau breaker, since most people only focus on the concentric part of exercises and maybe the eccentric, but rarely isometric.
Give these variations of the Plank a try.
Plank (abs and back)
• Lying face down, push up off floor into a bridge position and keep back flat during exercise. Check in a mirror that your back is completely flat, no sway back. The better you perform the Plank, the better the results.
• Hold your core in and keep it tight. Take long controlled breaths. Hold as long as you can, but if you start to feel it more in your back than abs after a certain point, relax.
• Advanced version can be done on Exercise/Physio Ball, but be careful and take your time.
Reverse Plank (Lower back, glutes and hamstrings)
• Lying flat on your back, move both elbows backward to prop yourself up.
• Keep your legs straight with toes pointed up, lift your hips and torso off the ground using your core, shoulders and forearms.
• Hold as long as you can, but remember to keep core tight and take long deep breaths.
Side Plank With Twist
• Lay on your side with elbow positioned underneath your body and prop yourself up. Weight should be dispersed between your elbow, forearm and ankles.
• Most people have seen the side plank where one's body is held stiff like a board while most of your body weight is on your desired elbow. Now add an extremely beneficial element to this classic exercise.
• Instead of just holding your hips off the ground, slowly lower your hips to the ground and touch the ground with your outside hand. As you lift your hips back up, you are going to tighten your core and breath out while bringing your outside hand across your body.
• Repeat this again by slowly lowering your hips back down and touching the floor with your outside hand.
Rocking Plank
• Same exercise as the core plank, but now you are going to steadily move your body forward.
• Movement starts in the toes and ends with your body out over your forearms.
• Avoid dipping your hips down. Imagine you are balancing a cup of water on your back. Even though you are moving, it is a gradual movement, steady enough to avoid spilling any water. Keep your body on the same plane, only moving slightly.
• Core remains tight, especially as you take gradual breaths out while rolling forward.
The listed core training exercises can be performed anywhere. However, I generally incorporate core exercises after a workout or in between weight training sets when your muscles are warm. Good area gyms will have designated areas just for toning your core. Not only do they provide plenty of space, but they also supply new, padded mats that most gyms write off as unimportant. Exercises like the ones listed above are a great way for improving your overall core strength and muscle tone, but the unfortunate downside is the exercises can put stress on your elbows and forearms. A good mat can literally make the difference to a thorough core training session. Taking care of the unnecessary aches by using the right equipment allows for your core to get an optimal workout.
If you are in a gym that has a Captain's Chair, another extremely efficient core exercise is knee or leg raises as many times as you can. Just remember these reps need to be controlled in order to use the abdomen. Still breathe out with exertion. If you are in need of guidance or have questions, please join Workout Anywhere by RundleFit.
For more information on core training, total body workouts and the most effective, but efficient home workout programs, visit http://www.workoutanywhere.net/. We provide convenient, affordable home, work or traveling workout solutions for all ability levels. Our program does this with little to no equipment (bands) through the convenience of modern mobile technology. Visit Workout Anywhere by RundleFit, for more information on new weekly workouts, whole food meal plans, recipes, challenges and coaching for only $9.95/month.