A strong, flexible core underpins almost everything you do
Your core is made up of several muscle groups and covers your abdominals, back, hips, pelvis, and buttocks. A weak core can cause many different injuries and problems. It can lead to poor posture, which can result in neck, shoulder and back pain. Sore knees and hips too can also often be traced to a weak core.
The core group of muscles provides the foundation for movement throughout your body and keeping them strong helps protect and support your body as it moves. It also improves your balance and stability which reduces risks of falls.
THE PLANK
There are many exercises we can do to train and strengthen the core but a safe and effective exercise that can be done anywhere is the plank. With its many modifications and variations (from beginners to advanced) it can be done by almost everyone regardless of current fitness level.
Here’s how to do a plank correctly
1. Lie face down with your forearms on the floor and your legs extended and your feet together.
2. Push into your forearms and up onto your toes as you raise your body so it forms a straight line from your head and neck to your feet. If you find it too difficult to raise up onto your toes, come down onto your knees and hold a straight diagonal line from knees, up the spine to shoulders and head.
3. Keep your gaze down with your head in line with your spine and hold this position as you engage your abdominal muscles … and breathe.
4. Try to maintain the position for as long as you can. (Beginners might find 10 seconds is long enough and advanced might work towards 60 seconds) Then lower your body and rest. This completes one set. Work toward completing two to three sets.
When you first start to do planks, you may not be able to hold the correct position for very long but with regular practice you will find the core gets noticeably stronger.
If you would like more of a challenge try some of the variations in the videos below
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