Core Exercises

Hi Guys,

Time for some more exercises for you.

I hope you have had a good weekend.

This week I will be concentrating on your core.

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 For those of you who do not know,  the core is basically your mid-section.

It helps with all sorts of movements. 

It also helps to balance your body.

When you twist, bend or stretch, the muscles in your core come into play.

It is therefore very important to have a strong core to prevent you from pulling your muscles and getting injuries. 

Today I will be looking at the number 1 exercise for the core.

It is called the plank.

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 Let us look at how to perform the plank.

• Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
• Squeeze your glutes and tighten your abdominals.
• Keep a neutral neck and spine.
• Create a straight, strong line from head to toes – a plank, if you will.
• Hold that position.

That is it. 

There are no movements to perform when you are in the plank position.

The key here is to tense all the muscles in your core.

Do NOT let your belly sag.

You can do this exercise while you are watching the television so long as you do not need to raise your head to see the television.

I would recommend that to begin with you hold this position for about 20 seconds on your first and try and increase your time by an extra 10 seconds a day.

 

Do three sets of this exercise with a break of around three minutes between sets.

 

Chances are you will ache the next day because you are using muscles you do not normally use.

 

Give it a go and see how you get on.

Tomorrow I will be back with some more core exercises.

 

If you want to see a video of how to perform the plank just click the link below.

https://www.youtube.com/watch?v=dz0oFaVGuh4

Speak to tomorrow.

Stephen Hart