I have a love/hate relationship with the plank! Mary Ellen Monk
I can’t believe I’m actually doing it! You know I used to really hate working out! Somehow something has really changed. I have notice some real benefits from working out this time around. I’m sleeping better. I’m feeling emotionally more positive which is huge for me as I struggle with chronic panic, anxiety, and depression. I am toning up and burning away my extra fat. It’s a really exciting feeling. This week my trainer helped me focus on my core which I quickly learned is a lazy little fucker. He put me through a workout routine this week which was focused on strengthening my core. Simply put for us beginners, it’s the tummy, the abs, and surrounding muscle groups. This includes the mid and lower back as well and how the strength of your core will dictate the health of your back and your ability to have stamina and strength. No core, no good! Here are a few core exercises I love to hate, but really smash your core into submission!
The definitive core exercise. The plank involves minimal movement but maximal effort, requiring you to support your body on your forearms and toes while holding your body in a straight line from your shoulders to your ankles. You can make it easier by resting on your knees, or harder by extending your arms so you’re supported by your hands.
Lie on your back with your arms extended straight up towards the ceiling, and your legs raised with your knees bent at 90°. Lower your right arm and left leg at the same time until they are hovering just above the floor, then return to the starting position. Then do the same with the opposite limbs.
Sit on the floor with your knees bent. Lean back slightly, keeping your back straight, and hold your arms out in front of you as you raise your feet off the ground with your legs together. If you can, extend your legs so they are straight and your body forms a V shape. You can also raise your arms and spread your legs to make the hold harder.
1 Plank Time 30sec Rest 0 sec
2 Dead bug Reps 10 Rest 0 sec
3 Boat Time 30sec Rest 1 min
There you go! Some basic exercises that will kick start that sleepy core and start you on a journey of strength and body confidence. Keep making small goals and taking small steps.
“Working out is a journey, not a destination.” Bruce in the City
Editor Mary Ellen Monk