Planking

Body weight exercises are a practical way to stay active using only the weight of your body. They are simple and can usually be done anywhere, mostly without the need of any other props. Planks are one of my favorite exercises and in this post we will explore its benefits, proper form and what to look out for so you don't get injured.

BENEFITS

It is very important to have a strong core.

No, I'm not saying you have to have a six pack or be skinny; I'm saying you should work to develop your core muscles.

Your abdominal muscles are of major importance. They include all the muscles from your sternum to your pubic bone are used in most forms of movement. When I say movement I'm not just referring to fitness or sports but to regular daily life as well, like picking up a child, reaching up to a shelf or moving a couch. According to Harvard Health, experts concluded that well-coordinated core muscle use stabilizes the spine and helps create a firm base of support for virtually all movement. Your abdominal muscles also protect your internal organs and support your back.

Planks a perfect exercise to work on your core muscles.

So, by working on your planks, you can:

• Strengthen your core

• Better your posture

• Protect your lower back

• Have better movement and coordination

• Reduce low back pain

• Enhance bone and joint health

Let's do it!

When doing a plank your wrists and hands should be right under your shoulders (slightly wider than the width of your shoulders), your toes are on the floor, your legs are active and your glutes are squeezing to protect your lower back. Your should be looking down to the floor about a foot in front of you, so your head is in line with your spine. You should feel like your whole body is working to keep you in that position.

WHAT TO WATCH OUT FOR:

• NECK STRAINS

Planks are hard and while you are concentrating on squeezing all your muscles to keep yourself up you might forget about your neck and head.

In most cases one of these two things happen: you either try to look up in an attempt to help you hold you your body up (doesn't work by the way) or you drop your head.

Remember your neck is an extension of your back, only with smaller vertebrae and a more delicate structure. Always try to look down to the floor, a few inches ahead of your fingertips. That way you'll keep your spine aligned and stabilized

• HIPS UP

A few seconds into the plank your body can start to shake. You'll have to contract your muscles even harder to stay in the position and that's when this "cheat method" appears.

To make the plank position easier, we usually shift our hips up to the ceiling. That takes work away from the core.

Keep yourself in check. Make sure your hips are down, your back is aligned and your core is contracted tight.

• COLLAPSED LOWER BACK

This mistake can also happen when you're getting tired. You disengage your glutes and abs and drop your hips too low to the ground. It can really put pressure on your lower back and lead to injury.

When you feel your hips dropping, make sure you squeeze your butt and contract your core. Imagine you're trying to pull your stomach in so tight you can touch you belly button to your spine. Try to maintain everything engaged.

MODIFICATIONS

If you are a beginner and holding yourself up is too hard, there are always modifications you can do. The most important is to get the form right first and to get used to keep all your muscles engaged at the same time.

• KNEE PLANK

When putting your knees on the floor there's considerably less weight you have to hold. Use all the same rules here and remember to keep everything aligned: hips down, core engaged and neck stabilized.

If you have knee issues or if being on your knees like that bother you, you can always place your feet down. This way you will add another point of contact to the floor and distribute the weight better.

There are so many variations to plank. You can always include props and try to make harder but if you're a beginner, there are also many modifications to make sure you

• FOREARM PLANK

This is a common modification for people with wrist issues. Try to keep your forearms parallel to each other and your shoulders away from your ears.

You can also place your knees downs if necessary.

HOW TO DO IT:

Now that you know what not to do, let's get to work!

We mentioned it before that planks can be done anywhere without equipment but a yoga mat can make it more comfortable. If you're doing the knee plank modification I recommend using something to pad your knees. It could be a folded towel or even a small pillow.

Get into position and hold it for 25 seconds. Rest for 15 seconds and repeat it. Do 3 set if you can. As you get stronger and more comfortable try to challenge yourself and hold it for longer.

Taking just 5 minutes of your day to work on your planks can strongly improve your daily life.

GET PLANKING!