Believe it or not, this Motivation Monday brings us three weeks into 2017. Know what that means? We’ve also reached the halfway point for those New Year’s healthy resolutions to start feeling like second nature. So whatever you do, don’t give up now!
The extra good news is there’s still time to tweak your routine to make this your strongest year yet. I couldn’t let this building phase of January pass without an important reminder about one area of training all of us need to incorporate into our routines regardless of where we are in our fitness journey. Whether your passion is power walking; running; cycling; dancing; swimming; weight training or boot camping, there is one area of the body no one should ignore: the core. My repeat readers already know I’m probably one of core training’s biggest cheerleaders. Why? It’s simple: without a strong core, the rest of your body can suffer. Seriously.
The core is much more than just those “six-pack abs.” It’s actually the part of the body made up of the:
- Thoracic spine and
- Cervical spine.
The core is where all movement begins and where we find our center of gravity. The muscles in the core are broken into two categories: the stabilization system and the movement system. If the stabilization system doesn’t work properly, then your body will make compensations to move, and those compensations can ultimately lead to injury. For example: you could have strong “abs” (rectus abdominus), external obliques and erector spinae, but weak stabilizing muscles in your lumbo-pelvic-hip complex. Without proper stabilization, extra stress is placed on your vertebrae when you move, and this can lead to low back pain and possible injury.
So, today I implore everyone to add my all-time favorite core exercise to your routine: the plank. The following photos taken by Lauren Bachner at New York City’s Hype Gym show the start and finish positions for a plank. (I also added a leg lift option for an advanced option.) Aim for two sets of 12-20 reps. Training tips: In either version, be sure to draw in your navel and squeeze your glutes before you raise your body off the floor to form a straight line from head to toe. Hold for two to three seconds before dropping to the ground to re-start.
Another bonus when it comes to planks: they are a great exercise for Tabata training. Click here for a refresher on how Tabatas can take add some spice to your fitness routine.
So now I want to know what is YOUR favorite core move? As we continue to make our way through 2017, I look forward to learning what my readers of all ages and skill levels are doing to have fun, be fit and feel fabulous!