Planks are a good exercise for strengthening your core muscles — the
abdominal, the oblique, and the back, says Kelly Bonner, an exercise
physiologist and information specialist at NCHPAD.
-Lie face down on the floor or an exercise mat.
-Prop yourself up on your elbows and toes, keeping your body straight
from the crown of your head to your toes. Elbows should be directly
under your shoulders.
-Tilt your pelvis and contract your abdominal muscles to prevent your rear from sticking up.
-Hold for 10 to 15 seconds.
-Return to the starting position and rest for 10 to 15 seconds.
-Repeat three to five times. Increase to 20 seconds as you get stronger.
* Like any exercise program, please consult your healthcare
professional before you begin. Please stop immediately if any of the
exercises cause pain or harm to your body.
Traditional planks are tough for many people. If they are for you, try modified.
-Lie face down on the floor or an exercise mat.
-Prop yourself up on your elbows and your knees.
-Keep your body straight from the crown of your head through your torso to your knees.
-Hold this position for 10 to 20 seconds.
-Repeat three to five times.
The Russian twist is a seated exercise that also strengthens your core muscles, which help you maintain good posture.
-Sit comfortably in an armless chair or on a bench. Lean back slightly, engaging your abdominal muscles.
-Bend your elbows and hold your hands together in front of your body. Inhale.
-As you exhale, move your hands in a controlled manner to your right hip, then to your left.
-Begin with five repetitions on each side and increase to 10 then 12.
* Like any exercise program, please consult your healthcare
professional before you begin. Please stop immediately if any of the
exercises cause pain or harm to your body.
