Article and illustrations by Roseatta Long, CPT
Roseatta Long is a Hamilton/Dundas based Fitness Coach and Pilates mat instructor who specializes in older adult fitness.
Today’s Action Fraction is all about strengthening your core! We need strong core muscles to support and stabilize us as we move through the day. Walking, cycling, carrying our groceries, picking up our children/grandchildren, bending over to pick something up off the floor…all of these activities are safer and require less effort with core strength.
The plank is the best core builder of all. Since it is an isometric exercise, we are strengthening and sculpting without any risk of injury to our spines. We avoid all of that repeated spinal flexion. Over time they may also assist in improving our posture.
There are many types of planks: front planks, side planks, planks with one foot off the floor, planks against the wall, planks with a ball, planks from your hands and knees (lift knees 2” off the floor).
If you’re new to planks, then modify and choose the one that is right for you. You can add it to your workout or do one or three as a work break.
How to get your plank on!
- Get down on the floor or stand, with your hands on the wall and get into a plank position
- Align your elbows (forearm plank) or hands (high plank) under your shoulders
- Your back is flat and shoulders down away from your ears
- Your body is in a straight line and you are long from head to heels. Those abs are engaged!
- Hold, hold, hold and breathe!
- Try holding it as long as you can and again, don’t forget to breath
- Notice how your core muscles are responding. Are they getting shaky? How is your lower back feeling?
It takes equal parts strength and determination to sustain a plank for a good amount of time (60 seconds is ideal). How determined are you? Sometimes that just depends on the day.
And of course, when starting any exercise program or new activity, please consult your doctor if you have a pre-existing condition, joint injuries or health concerns.
You can contact Roseatta Long, rbodies at www.rbodies.com or follow her on www.instagram.com/rbodies.
Read Roseatta’s other articles in this series: