Did you know that your core is comprised of more than just your abs? It does include the abs but it also includes the side of your body (obliques), hip adductors, hip abductors, mid-low back and your gluteus. These all support and protect the spine!
Are you thinking, okay, why should I care? There are a whole slew of reasons! If our core is strong it prevents back pain. Most movements start in the middle of our body and work outward. This means our core needs to be strong so it can be activated at a moments notice! Our core also protects our vital organs and spine. Did you know that our core is where the majority of our major arteries and veins are located? Talk about precious cargo! One more important reason, it helps us have a tall, straight posture. You may ask, why this is so important? If we slump our organs are unable to work at 100%, a lot of activity happens in our gut. If it doesn’t have the proper room that activity is delayed and can lead to serious issues. I’m not just talking constipation here people! A strong core leads to a happy and healthy body.
There are many core strengthening exercises. Over the next few weeks we are going to break down a few of my favorite exercises focusing on core strength. So lets get started with one of my go to exercises, forearm plank! I like forearm plank because it is easier on the wrists and hands.
In all of our planks we want to make sure our form is correct. Begin by lining up your elbows under your shoulders, this will ensure the shoulders are not under too much pressure. Also, make sure your hips are not drooping. This could lead to back pain. If you can’t quite hold a flat back push the hips up a bit more, this will protect the back and help your body gain strength until you can hold plank with a flat back.
or have any back or shoulder injuries.
In both planks make sure you pull your belly button in to spine and try to calm your breath. Holding 15 seconds if you are just beginning and 30-60 seconds if you’ve been at this for a while! Do 3 sets every-other day and within a couple of weeks you will be able to see not only a difference in how long you can hold plank but you will also begin to feel stronger through your core!
Happy planking my friends!
