While it’s true that planks are a great way to tone your abs, this workout move isn’t accessible to everyone. Doing a plank on your hands and feet can put a lot of pressure on the wrists. For some people, planks (either on the hands or elbows) can cause low-back pain. Or maybe, they simply aren’t for you.
Rest assured that there are plenty of other ways to strengthen your core, something that REP Fitness certified personal trainer Rosie Borchert, NASM-CPT, says is crucial for moving easily in daily life, including in old age.
“If you want to get better at your sport, strengthen your core. Looking to lower the risk of falls as you age? Strengthen your core. Occasional back pain? See a physical therapist, but they’ll probably tell you to strengthen your core,” Borchert says.
Related: 20 Women Reveal Exactly How They Got Six-Pack Abs (Spoiler Alert: It's Not All About Exercise)
“Our core is on the clock throughout the day, and if you’re able to tackle daily activities without a problem, can maintain a solid upright posture and you’re not faced with lower back pain, your core is doing a pretty good job,” Borchert says.
Borchert explains that when any part of the core muscles is weak, other muscles are used to compensate. This, she says, can put additional stress on the lower back, which leads to pain. This is why strengthening your core muscles can help.
4 Exercises That Train Your Core as Effectively as Planks, Trainers Say
With that in mind, here are four moves for strengthening your core—no planks needed.
1. Lie on your back with your arms reaching toward the ceiling and knees bent at 90 degrees. 2. Slowly lower one arm and the opposite leg toward the floor, then return to the starting position and switch sides. 3. Do two sets of 12 repetitions per side.
2. Superman holds
1. Lie down on the floor on your stomach, with your legs and arms extended.2. Lift your arms, chest and thighs off the floor while engaging your core.3. Hold for between 10 and 30 seconds.
1. Using a resistance band or cable machine, stand sideways to the anchor point. 2. Hold the handle at your chest, then press your arms straight out in front of you while resisting rotation.3. Do two sets of 10 slow, controlled repetitions per side.
4. Suitcase carry
1. Place a heavy dumbbell or kettlebell on the floor.2. Without rounding your back, pick up the weight with one hand by hinging at the hips and bending the knees. Roll your shoulders back, engage your core and let your arms hang straight down. You should be holding it just like you would a suitcase.3. Walk across the room while holding the weight and taking slow, controlled strides. 4. Set the weight down and repeat the move, picking it up with your other hand.
As with any form of exercise, if you really want to notice a difference in your core strength, consistency is key. Both trainers recommend doing these four core-strengthening moves two to three times a week. “The key is quality over quantity. Good form matters more than doing a lot of reps,” Rees says.
If you haven’t been doing any core-strengthening exercises and you commit to doing these four moves two to three times a week, you’ll likely notice a difference in the first week or two. “If you continue working with progressive overload, while also prioritizing rest and recovery, you’ll likely start to notice improvements in endurance and strength in the first month or two,” Borchert says.
The benefits of core strength are way beyond skin-deep. If you want to be able to move easily well into old age, having a strong core is key. As you can see, consistently devoting a little time to core-strengthening each week pays off big time, both for your health now and in the future.
Related: Physical Therapists Say This Walking Workout Is Perfect for Seniors—Have You Tried It?
Sources
Rosie Borchert, NASM-CPT, certified personal trainer with REP Fitness.Olivia-Lozano, J. and Muyor, J. M. (2020). Core Muscle Activity during Physical Fitness Exercise: A Systematic Review. International Journal of Environmental Research and Public Health. 17(12):4306.Fernández-Rodríguez, R., Álvarez-Bueno, C., Cavero-Redondo, I., et al. (2022). Best Exercise Options for Reducing Pain and Disability in Adults With Chronic Lower Back Pain: Pilates, Strength, Core-Based, and Mind-Body. A Network Meta-analysis. Journal of Orthopaedic & Sports Physical Therapy. 52(8):505-521.Morgan Rees, ACE-CPT, certified personal trainer, health coach and fitness specialist.Hence then, the article about 4 exercises that train your core as effectively as planks according to trainers was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( 4 Exercises That Train Your Core as Effectively as Planks, According to Trainers )
Also on site :
- 1996 No. 1 Hit, Which Resurfaced 30 Years Later, Was Just Reimagined by Two Legends at the Grand Ole Opry
- 2012 Tribute to a '70s Legendary Rock Band Brought the Frontman to Tears—For an Extremely Personal Reason
- Netflix’s ‘Heartstopper Forever’ Is a Wistful and Mature Ending for Charlie and Nick’s Love Story: Review