I’ll have a plank … to go please.

I am working with a wonderful client and mother of 4. She is struggling to find time to fit in workouts, at the gym and at home, while running a small country. One of her/our goals is to do a core workout at least 3 times a week. This routine MUST be quick, cannot involve props, and needs to be done solo. We tried a very basic routine but decided to simplify it even more by choosing only more exercise. So what core exercise is so efficient? Why the dreaded plank of course.

A plank is a great way to build endurance in the abs and back, as well as stabilizer muscles. It is considered an isometric exercise. Isometric literally means same length, meaning you hold one position without moving. Isometric contractions recruit muscle fibers that are often neglected in some dynamic exercises like a basic crunch. Isometrics are particular important to new mothers who need to retrain their core after pregnancy. Of course, it is best to have a routine that uses all 3 muscle actions (concentric, eccentric, isometric) but planks are a good way to supplement your core routine at home.

~Start with your forearms, knees and toes on the floor.
~Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending as you lift your knees off of the floor.
~Pull your belly button toward your spine to keep your core contracted.
~Your head is relaxed and you should be looking at the floor.

Start by holding the position for 5 seconds and resting for 5 seconds. Repeat this until you have held the position for 60 seconds total. You can do this 3 times at any point in the day. As you become more efficient at the plank, decrease the number of times you have to rest before you get to 60 seconds. Eventually you will do the entire 60 seconds without rest.

Breakfast, lunch and dinner….

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Today's Workout: My last workout was a week ago today! Almost there
Today's Confession: Still have not consumed anything remotely healthy. Maybe I will overdose on pudding and ice-cream and never touch it again.