Strong core demonstrated by maintaining a plank for an extended period post-45 years of age, placing this individual in a majority healthier category.
Strengthening Your Core: The Importance of Planks
Your core, the foundation of your body, plays a crucial role in maintaining stability and balance. If your core is weak, it can lead to an unstable body and increased risk of injury. Planks, a popular exercise, are designed to test and improve your ability to stabilize your entire body.
Good form is more important than the length of time you can hold a plank. Planks can reveal weaknesses in your body, making them an effective tool for identifying areas that need strengthening. Performing plank variations without rest suggests a core that is decades younger, demonstrating both strength and endurance.
Pamela Paley, a master trainer at Club Pilates, recommends planks as an essential exercise. She particularly favours forearm planks for their ability to engage everything from foot flexion to key muscles like abs, obliques, shoulders, lower back, quads, and glutes.
For those over 45, holding a plank for 45 seconds or more is an indicator of strong core endurance and stabilization. This duration reflects the ability to stabilize the entire body well, connecting upper and lower body efficiently. Holding longer, such as extending one or both legs off the ground after initial holds, further challenges and demonstrates advanced core strength and endurance.
If your back sags during a plank, it indicates weakness in your glutes and core. A straight-arm plank with both legs extended indicates advanced core stability and alignment. To progress in a forearm plank, you can extend one leg, then both, ensuring your glutes don't sag or lift. In a straight-arm plank, you can progress by extending one leg and the opposite arm, then holding each side for 45 seconds before assuming a full high plank position.
If you shake during a plank, it suggests that your control and stability need work. However, it's important to note that a little shaking is okay, so long as it's without pain and you haven't lost alignment in the plank position.
For those who find their shoulders getting tired easily during a plank, focus on building upper-body strength. Core strength is equivalent to true strength, and a strong core improves posture, reduces injury risk, and helps you move without pain and in alignment.
If you're over 40, holding a forearm plank for 45 seconds or more indicates strong core endurance and stabilization. For those who prefer an alternative to planks, a 10-minute standing routine can help build strength at 50.
In conclusion, planks are an effective exercise for strengthening your core and improving your overall stability and balance. With good form and consistent practice, you can build a strong core that will support you in your daily activities and reduce your risk of injury.
- Planks, an essential exercise recommended by Pamela Paley, are designed to test and improve your ability to stabilize your entire body, which is important for maintaining stability and balance.
- Performing plank variations without rest and holding a plank for extended durations, such as lifting one or both legs off the ground, demonstrates both strength and endurance in your core muscles.
- If your back sags during a plank, it indicates weakness in your glutes and core, and you should focus on exercises to improve your core stability and alignment.
- Incorporating planks into your fitness-and-exercise routine, along with science-backed health-and-wellness practices, can help you build a strong and stable core, reducing your risk of injury and improving your wellness.
