Just as the push-up test challenged your upper body strength, today we’ll challenge your core strength with a plank hold. You can think of your “core” as the center of your body: your abdominals (rectus abdominus, transverse abdominis, internal oblique, and external oblique muscles) and your lower back muscles (erector spinae). Strong core muscles are critical for balance, strength, posture, and to prevent lower back pain.
You might be surprised to hear that more than 80% of Americans suffer from low back pain at some point in their lives, often as a result of physical deconditioning. Simply sitting at a desk all day (as I know most of us do) just doesn’t cut it for retaining muscle strength in your midsection… or anywhere for that matter!
So on that note, let’s test your core strength! Planks are one of my favorite moves for strengthening the core, and there are a million variations of this simple exercise. For today, we’ll simply be holding the “plank” position for 1 minute (or as long as you can).
To begin, lie face down on a mat and lift yourself onto your elbows and toes. Your elbows should be positioned directly underneath your shoulders, feet about hip width apart. Look down at the mat to keep your neck and spine in alignment. Also pay close attention to the position of your bum – if it’s too high, you won’t be working your core (that’s cheating!) and if it’s too low you could stress your back. Instead, position yourself so you form a straight line from head to heel. Let’s start the timer!
P.S. Make sure you BREATHE through this exercise…
Once again, A is excellent, B is good, and C needs improvement. The last two tests of this series will challenge your flexibility, so stay tuned for those posts later this week. And remember to keep track of your scores – you’ll need them later to determine your workout level!
