Building A Strong Core

Keep it Core with Planks

People can think of planks as a dirty word since they have a bad reputation for being overly difficult. But this simple exercise not only is a key way to strengthen your core, but it also has great benefits for your shoulders and legs as well. Plus, they’re so simple they can be done anywhere.

• The exercise itself is arguably the simplest one possible.
• First, get down onto the ground on your belly to start the plank position.
• Place your forearms on the ground, palms down, with your elbows directly underneath your shoulders.
• Stretch your legs behind you while keeping your feet hip-width apart.
• Keep your back flat and your head and neck in a neutral position (don’t look up or ahead!).
• For the stretch, push your elbows into the floor while squeezing your quads, glutes, and core muscles.
• Breathe as you stretch! Inhale through your nose and exhale through your mouth.

3 Important Tips to Avoid Injury

Don’t hold it for too long. Even the hardest bodies, At the MOST, shouldn’t hold the position for more than 60 seconds. Long planks just lock up and stiffen your muscles.
Do try holding your plank for 20 seconds. If you feel like you’re really straining, try starting out at just 10 to 15 seconds and then gradually build up. Shoot for at least 5 reps of stretches.

Don’t arch your back up, that puts pressure on your spine.
Do make sure your shoulders are spread wide and keep your palms wide on the floor. This will give you more stability to hold your back straight.

Don’t let your hips sink. When your abs and arms muscles fatigue, losing your position will strain your lower back.
Do keep your hips raised by squeezing your abs and glutes. For extra support, you can also spread your feet out a bit further than hip-width for more stability.