The Plank = strong torso

Published: Mon, 07/27/15

Hi

You can transform your body by adding in the Plank to your life

The ability to create tension and torque through your midriff ensures a protected back and, as all complex movements starts with an engagement of these muscles, means you have a strong centre.


Check out the picture below. Unlike the upper back and shoulders, legs, arms and shoulder with all the bones to add support, the lower back area only has the spine, and all support comes from the many muscles surrounding it (you can just see them in red). Weakness here exposes the spine to poor posture, damaging forces and reduces strength.

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For this reason this area needs to be strongest part of the body.

There are many exercises that can strengthen your core area, alongside focusing on good posture and correct breathing.

An excellent start point is this exercise as it teaches all three of the above when done with correct form.

The picture below shows how it is done.
 
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 Perfect form and breathing are key


- tight core (imagine creating a cube of air in your tummy by squeezing from all sides, top and bottom)

- breath through nose with deep belly breaths. Feel the pressure ebb and flow in your torso

- heels and legs together (pic shows feet apart, you can do either as long as form held correctly)

- back in neutral (hips slightly higher than shoulders)

- chest 'up' and nose over thumbs

- shoulders directly over elbows

- Glutes slightly engaged

- hips level, avoid dropping

- when form goes it is time to stop


You can either do this for a timed amount:

  • 10 to 30 seconds = great effort if not done this before...hold in there!
  • 30 seconds = excellent start point, don't worry about passing this point until you can hold good form with controlled breathing right the way through.
  • 30 to 60 seconds = Already doing better than most of the population :-D
  • 60 to 120 seconds = if can do this with good form its now time to add in raising a leg or the side plank.
  • believe it or not the world record is 5 hours 15 minutes!
Or...simply just try to do this whilst keeping a really tight torso and glutes and maintain that deep breathing for as long as possible..you will shake if doing this right!

I find the second version works for those clients that find the timed version a bit challenging/ boring! It also creates the ability to produce this torque in the core needed on the power lifts.

Could you commit 2 mins a day to practice this? Come on you know you want to....

Strong torso = strong body!

J
 

James Chandler
Personal Trainer
07870 262741
www.eatwellandworkout.com
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