Core Confusion
When you hear the term 'core' in regards to exercise or the human body do you just think of your abdominal muscles? Well the 'core' is so much more and it plays a very important part in how our body moves and functions.
As you look at the diagram to the left the grayed out areas are all considered muscles of the core. You can see this not only includes the abdominal muscles but also the hips, glutes and low back area. So when we emphasize the need to strengthen our core it includes all of these areas. When the core is strong and balanced it helps to prevent falls, supports our body, helps to correct poor posture, allows us to execute many exercises properly and helps to eliminate back pain. Planks, the definitive core exercise, involves the engagement of multiple core muscles. So if you have been doing a crazy # of crunches, sit ups, reverse crunches, etc. do yourself a favor and add in a Plank. Full sit ups can be very difficult to do correctly without straining the neck, pulling on the back of the head or allowing the hip flexors (image below) to do all the work.
Hip Flexors are the muscles that flex the hips bringing the knees up.
Hold your plank for 30-60 seconds and of course if you are new to this move please modify, consider holding for only 15-20 seconds to start and increase time as you progress. Proper technique is very important to get the most out of this exercise without adding injury.
Below are (3) variations for Plank
Technique
Hands or forearms firmly planted directly under shoulders
Contract Abdominal's
keep body straight (butt down)
push back through heels (modify with knees on floor & butt down)
engage the quadriceps (thighs)
Body and spine in line (parallel to floor)
Shoulders relaxed down away from ears
BREATHE
Watch for more core exercises to be posted soon.
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