Planking
Most people are familiar with the classic exercise - ‘the plank’, alternatively known as ‘the hover’. This exercise has a reputation for being highly effective for building core strength and improving posture.
Where and what is your core?
Your ‘core’ consists of much more than just the standard ‘6-pack’ of abdominal muscles. As well as the ‘abs’, the core also includes back and pelvic muscles. It is involved in almost every movement that we do. Some of the more well-known benefits of core strengthening include greater spinal support, improvements in posture, support of ‘key movements’ (sitting, rotating, bending etc), as well as increased balance.
What is the ‘plank’?
The plank is a simple exercise to do anywhere, anytime. The classic plank activates muscles of the abdomen, shoulders, buttocks, quadriceps and lower legs.
How to perform the classic plank:
The most important things to remember are always keep the abdominal muscles engaged and the spine straight. Remember to breathe - inhale slowly and deeply, exhale slowly.
Lie face down on the floor , in a “pre-pushup” position.
Keeping your upper and lower body straight and rigid, lift yourself up onto your forearms (the upper arms and forearms should form a 90-degree angle).
Support your entire body with your forearms and toes, keep your body as straight as possible from head to toe, and your head in neutral position.
Engage your abdominal muscles by sucking in your belly inwards towards your spine.
While giving planking a go, remember that form is far more important than duration. A 10-second plank done correctly will be more beneficial than a 20-second plank with the belly sagging to the floor. When you lose the plank-like position, by dropping your body towards the ground, you exponentially increase the stress on the lumbar spine, which can lead to an injury.
It’s OK to push yourself if you are getting a lot of pain in the abdominals, but if you are getting pain in the lower back you need to find an alternative way of doing it or slow down. You can always start on your knees as an easier variation, and work your way up to a full plank.
Good luck! Remember to start small and slowly work your way up to longer times as you become stronger.