Katrina Pilkington, NASM-CPT, CES, PES, has created a simple yet effective workout to stabilize your core and help build a strong foundation for your entire body. This workout is designed to be modifiable for all skill levels.
Building a strong core is not only an important aspect of a workout routine, it's an essential part of your overall health and wellness. Exercising these muscles can help prevent pain and injury, improve balance and posture, and increase your quality of life - whether you're participating in athletic activity, aiming to be more productive at the office, or simply want to complete household chores without throwing out your back.
photo by: @shay_na
This move can be done either on the knees or with the legs extended. The optimum alignment would have your head, shoulders, hips, knees, and feet all flowing in a straight line (knees and ankles aligned with knees down.) Hold your plank for as long as you can maintain proper form for before resting. Before taking a rest, see if you can brace your core by drawing the belly button into the spine and contracting your muscles all around for a firm plank.
These exercises can be done either in a hold position (isometric) or with movement. You can go slow or fast or stay still; it’s totally up to you! Place your feet firmly on the ground with knees bent. The closer your feet are towards your rump, the more advanced the move can be. Lift your hip bones off of the floor while pushing into your heels to squeeze the glutes to the sky.