See the plank, Be the Plank
The plank is one exercise that you can do anywhere at any time – no special attire or equipment required. With very little time invested you can achieve substantial results. Mastering the technique of a plank will strengthen your core, and in doing so, help to support your spine. For step by step instructions on how to perform the basic front plank see the following blog The Importance of a Strong Core.
If you find you are able to perform planks with ease, challenge yourself with 10 second high intensity holds:
1) Tighten your abs (pretend you are about ready to get punched in the stomach), squeeze your glutes as hard as you can, and tighten your quads.
2) Hold for 10 seconds.
3) Now relax for 10 seconds maintaining the plank position.
4) Repeat 3 times to complete the minute plank.
After trying this for the first time, I became keenly aware of the intensity that comes with concentrating and tightening the muscles in my core. Your core encompasses the area from the top of your kneecaps up to just below your shoulders. It is made up of two systems: stabilization and movement. In the basic plank the full body in proper alignment is stable and nothing is moving. However, the plank concept can be applied to many different exercises where you keep your spine stable and only move your lower or upper body; such as with a squat or sitting on a bench to do a shoulder press.
And, finally, here are my top 3 benefits to making planks a part of your daily routine.
1) You’ll decrease your risk of back injury
2) You’ll improve your posture and overall balance
3) You’ll enjoy mental benefits as planks can calm your brain and relieve anxiety as you breathe deeply
Make it a habit starting today! You might do that one minute plank first thing after you get out of bed in the morning or at the end of the day before going to sleep. Do what works best for you, and you will start to experience the benefits and see results immediately.
Amy
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