{Fitness Friday} The Power of the Plank

If I had to choose 1 exercise to single handedly develop core strength, it would most definitely be the plank. A study at the Biomechanics Lab at San Diego State University found the plank works your core more effectively than traditional crunches (Men's Health Magazine). The plank is an isolation exercise that works the transverse abdominis, your innermost abdominal muscle.  It's often the most forgotten abdominal muscle to target, yet it's probably the most important. The transverse abdominis is responsible for stabilizing your spine + pelvis. Why is that important to you? It supports your posture, assists in basic physiologic funtions (breathing, urination) but ultimately it's the muscle that is going to improve your jumping, kicking, running + lifting weights. This muscle plays a HUGE role for anybody trying to improve their deadlift. It's simple to do + there are TONS of variations. 

BASIC PLANK

Lie face down on the floor with your feet together. Position your elbows under your shoulders and raise up onto your forearms. Lift your hips off the floor and contract your abs, supporting your body weight between your forearms and your toes. Your hips should be in line with your torso and should not rise up or sag down. Hold the position. 

Try holding for 30 seconds but if you can't hold for 30, hold as long as you can. Repeat this for 3 sets. Add this in to your workout routine or inbetween commerical breaks 2-3 times/week. As your 30 second holds (or whatever you can hold) get easier, increase the duration by 5 seconds. Continue until you reach 2 minute holds. When 2 minutes becomes easy start adding weight on your back.

SIDE PLANK

This is a little more challenging than the basic plank working both the transverse abdominis + the oblique muscles. Lie and your left side and support your upper body with your left forearm resting on the floor and your legs extended out, stacked on top of one another. Lift your hips up off the floor, creating a straight line with your body and a tight core.

If you can't hold the planks as long as I have listed, modify it to your own ability. It's a core burner for sure!