Plank You Very Much

Get more bang for your buck by replacing your basic crunch with the plank. This core exercise recruits more muscles than crunches alone, and can really help to increase strength and stabilization through the core, as well as your upper body.

To know how to best increase core strength, it's helpful to know what muscles make up this commonly-referred-to area. The core can most easily be explained as the trunk of the body; what connects our upper body to our lower body. The major muscles it includes are the rectus abdominis (central abdominal muscles that connect at the breast bone and pelvic bone), transverse abdominis (center of abdomen, muscle used to laugh or vomit - gross, but now you really know what I'm talking about), internal and external obliques (the muscles that are on the sides of your abdomen - often grabbed and jiggled when people reference "love handles"), erector spinae (the muscles that run along your spine giving you structure and posture), and your hips (29 muscles that connect to your core). These muscles all work together to provide stabilization for the body, and it is very important to keep them strong.

To perform a basic plank, lie on your stomach and place your forearms on the floor on a firm surface, such as an exercise mat. Line your shoulders up to be directly over your elbows. Extend your legs behind you, toes curled under (best if you're wearing tennis shoes, or something to help your toes grip the floor). Using your core, lift your body off the floor creating a straight line from the top of your head all the way to your heels; only toes, elbows and forearms are touching the mat. Pull your belly button in towards your spine, holding all of your core muscles tight. Keep your head relaxed, gaze on the floor, and neck in neutral position with your spine. Do NOT let your back sag towards the floor; use a mirror or friend's eye to ensure that your body is in a rigid, straight line. Use the picture below as a guide. Hold for 10 seconds, rest for 10 seconds, repeat 6 times. Work your way up to holding for one minute. And don't forget to breathe! In through the nose, out through the mouth.

When basic plank becomes easy for you, add some variation such as lifting one leg or arm off the floor, forcing your core to work even harder to stabilize you.