The exercise featured this January is the plank (also known as prone iso-ab). I am starting January’s newsletter (volume 1) with a core stabilization exercise because “the core” consists of the lumbo-pelvic-hip complex and the thoracic and cervical spine.
There are 29 muscles included in the core and the core is where the body’s center of gravity is located and where all movement begins. An efficient core is necessary for maintaining proper muscle balance throughout the entire kinetic chain. This allows for efficient acceleration, deceleration, and stabilization during dynamic movements, as well as the prevention of possible injuries.
Plank:
Preparation for exercise:
Lie face-down on the floor with feet together and forearms are chest level and on ground.
Movement of exercise:
Draw abs in and activate your gluteals (butt).
Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes.
Hold for 1 to 2 seconds.
Slowly return body to the ground, keeping chin tucked and back flat.
Repeat for 5-10 reps.
Note: As you progress you can increase the hold for 5 seconds per rep up to 30 seconds. Then reduce reps from 5-10 to 3, 1-minute planks.
If this version of the exercise is too difficult for you to perform, some regression options include:
Perform in a standard push-up position.
Perform in a push-up position with your knees on the floor.
Perform with your hands on a bench and feet on the floor.
Check back next month for more bit’s & tip’s on exercise and fitness!