Let’s talk planks. Ruth Bader Ginsburg is famous for doing planks as part of her workout regimen, and she keeps on going at the age of 86. Why plank? Simply because planks are one of the best exercises you can do.
Doing planks involves your arms, your legs, as well as your core, making them an efficient way to exercise. Moreover, they can be done anywhere, they don’t requirement equipment or a lot of time, and they provide a great bang for your buck not only in improving overall core strength, but also improving your posture, balance and flexibility.
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If you suffer from back pain or just want to prevent back problems in the future, incorporating planks into your exercise routine is important. Planks strengthen and stabilize your abdominal muscles so that your entire core is supported, improving posture and also lessening the stress on your back muscles.
And if you simply want a more toned mid-section, planks can help you achieve that, too, along with proper nutrition and cardio.
Here’s how to plank:
Get into a pushup position on the floor. Bend your elbows 90 degrees and rest your weight on your forearms. Keep your torso straight, and your body in a straight line. No sagging. Keep your head relaxed and your gaze at the floor. If you’re a beginner, hold this position for 15 – 30 seconds to start, gradually increasing to hold the position for as long as you can.
Don’t forget to breathe, keeping your inhales and exhales steady.
When you can no longer hold the form properly, it’s time to come out. Don’t overdo and run the risk of injuring yourself. How long should you hold a plank? Most experts recommend working up to two to three planks in a session holding each for 30 – 60 seconds. It’s best to consult with a fitness professional or trainer at your local gym if you’re just starting out.
Get ready to get strong.
Remember to always consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for you and your needs.
Suzanne xo
A side note for the Holiday Season: Let’s all remember to be kind to each other as we travel through this time of the year. The World sure could use it, all of us can. None of us know what troubles another person in our path might be carrying. A little kindness can go a long way.
