Five reasons why you should 'plank'

A lot has been said about 'planking' in recent years, and there is all sorts of advice & guidance out there about the benefits of the 'plank' as part of your exercise regime to build your core strength. Recognising this I sourced this great little article from 'ezinearticles' and thought it would help. It is written by Rich Carroll (http://EzineArticles.com/?expert=Rich_Carroll) at http://EzineArticles.com/8869700, and is worth a read before combining these into your regular workout routine. I have recently begun combining these into my daily workout and have started to feel the benefits already - I know you will too!



Some of the best exercises are the least complicated, and plank exercises I think fall into that category. These have recently become an important part of my exercise routine because they are great for core conditioning. In fact, they may look too easy to be beneficial, but especially if you have irritation in the lower back this exercise might be your answer. But it also gives the hamstrings, glutes and shoulders a good workout, and will support proper posture and improved balance.

It should be noted, however that there are some common mistakes made when people do planks, and perhaps even more so than most exercises doing improperly could lead to injury. These exercises will tax the upper and lower regions of the spine. If these areas are weak it will normally cause the spine to sway. This can put compression pressure in the vertebrae and can cause back injuries. It is important especially when starting out, to know just where your limits are and not to exceed them. If you feel any pain in the back area, don't push it, but work your time up little by little.

Besides trying to hold the position for too long, other common faults are placing the hands too close together, allowing the hips and head to drop, and holding your breath. And what should your goal be? You are considered to be fairly fit in the core area if you can hold the abdominal plank position for at least two minutes. But again, you should build up to that point slowly.

That said, here are some reasons why you should be looking to plank exercises as part of your fitness programme:-

1. Posture and balance improvement. By merely staying in the plank position for the period of time requires you to work on your balance. This can be enhanced further by doing planks on a BOSU ball, or by doing side planks. If we do lose our balance and posture position as we age, it is normally because of the weakening in the core area. Planks are great for this.
2. Alleviates back pain. Whatever you do to strengthen your core area is probably going to make your lower back stronger. The reason is because plank exercises require minimal movement while contracting all the layers of the abdominals.
3. Tones the stomach region. These exercises will be in our core muscles of the belly area. This is the foundation of the outer abdominals, or six-pack abs. This will be helped further by pulling in the area of your belly button, which will contract those deep inner transverse abdominal muscles.
4. Builds flexibility. The first time get into the plank position you will probably feel how the body becomes stretched. Not only in your posterior muscles but also in the shoulder area, the hamstrings and even the arches of your feet down to your toes. Plank exercises are a natural for stretching the body.
5.  Mood enhancement. All of the above reasons for doing planks will help to improve a person's mood. Stretching and releasing the tension from muscles throughout the body are going to invigorate anyone who does these wonderful exercise routines.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Four great abdominal exercises!

For much of last week this Blog talked about recipes for health, vitality, energy and as part of you weight loss programme - whether juices, smoothies, energy drinks, snacks or meals, This week in the lead up to Christmas, the focus returns to exercising to ensure that we don't lose sight that diet and weight loss go hand in hand. So here are some great tips on working on that stomach, those abdominal muscles to and that mid-section which is where most people want to notice the first change when shedding the kilo's and toning up. Here is a great article therefore to get started which I found at 'ezinearticles' (http://EzineArticles.com/8845943) with four simple must-do's to help achieve your goal. Written by Ben Van Delwijnen it's a simple and short read (http://EzineArticles.com/?expert=Ben_Van_Delwijnen)


There are a lot of exercises to train your abs. But what are the most effective exercises to train your abs?

1. Plank
The plank is a much discussed exercise in the fitness scene. You won't get a six pack fast when you perform the plank. With this exercise you only train the innermost layer of your abs. Therefore, you can't have fast results in getting toned, but you will notice quickly because you have built a strong core. By doing this you will perform other ab exercises much easily so that you will build your six pack much faster.

You can perform a base plank by having a push-up position and your forearms must lie down flat on the floor while you keep each of your hands folded. By doing this your body forms a straight line from your ankles to your shoulders. Then you hold for a while.

2. Abdominal hold
This exercise looks easy, but it isn't! This is how to perform it: Sit down on a chair without wheels and move slowly and thoughtfully. Go sit on the front edge of the chair and hold the edge with your hands beside your hips. Keep your back straight, tighten your abs and lift your feet two inches from the ground. Then lift your bottom from the chair and hold this position as long as you can.

3. Crunch
The crunch is also one of the most standard ab exercises you'll encounter. Although there are many variations of it, the exercise in it's original form is a very effective way to train your abs. Perform it this way: Lie with your back and feet flat on the floor and your knees folded. Hold your hands on your neck, tighten your abs and lift your shoulders from the floor (only your shoulders, not your whole back). Hold this position for a while and go back down. This is one crunch.

4. Leg raise
This exercise is not only good for your abs, but it also gives you better balance. You will perform this exercise by laying with your back flat on the floor. Keep your feet two inches from each other and lift them two inches from the ground. Keep your arms beside your body with your palms on the ground. Then tighten your abs and lift one leg by bending your knee. Keep in mind that your lower leg must be horizontal. Hold this position for a while and then straighten your leg back (keep your legs a couple of inches above the ground).

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Phase One of Fitness

I noticed this guy on 'ezinearticles' and having checked him out through some of his other writings, I thought I'd share a few with you as these are all interconnected and make a lot of sense. This one here offers some good solid advice and guidance on establishing your routines and ensuring your stick with them just temporarily before moving onto a new routine, so that your body doesn't become over familiar with what's next, but always ensure that your technique is right for fear of doing yourself unnecessary harm. Sourced at http://EzineArticles.com/8745818 and written by Phillip Schiefer (http://EzineArticles.com/?expert=Phillip_J_Schiefer).



If you were to build a house out of straw and the roof out of brick, the foundation wouldn't be strong enough to support the weight of the roof. The same theory applies to our bodies. Our muscles are broken down into two main groups. The movers and the stabilizers. The movers are the muscles that are the primary moving force during a movement or exercise. The stabilizers are the muscles that support the movers during the movement. During exercise, it is critical to train both muscle groups.

Break your exercise program into phases. Each phase should last about eight weeks. Progress to the next phase when you feel you are ready, not when the eight weeks are up. Only the first phase will be discussed, which is balance and stabilization.

To increase your balance, you can perform unilateral exercises and stand on unstable surfaces while you exercise. Try a single leg step up with a five second hold.

Building a strong foundation, will allow you to gain strength and to move your body more efficiently. Planks, wall sits and back bridges are great examples of stabilization exercises. The key to building is holding the position for an extended period of time. Work on holding a plank for thirty seconds, then build on that number each time you train. Another way to activate these muscles is to place your body in an unstable environment. Lying down on the floor is stable, lying down on a Swiss ball is not stable. Your body has to activate more muscles to keep you balanced and steady on the ball. Try a ball bridge with a fifteen second hold, when your back is held parallel to the floor. You can add some weights and perform a bench press in that same position. Use these examples to build a program that will force your body to provide the stabilization for you.

During this phase, avoid using machines. They provide stability for you so your body does not. Your superficial muscles, the prime movers will strengthen while your stabilizers will not. Not training your stabilizing muscles can lead to altered movement patterns and muscle imbalances. It is important to build your body up properly from the start. Even though you may notice results, weight loss or strength gain, you may be causing further damage to your body if the exercises are not executed correctly. Moreover, correct any postural imbalances in the first phase, prior to progressing to the next phase. At this point, you will be building a brick roof on a brick house.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Quick 5 minute ab exercises for stomach and core!

Hey fitness friends - the video clip below is a couple of years old but still very relevant, and a great start to get you strengthening your core muscles and working on that flat stomach. Just a bunch of easy floor exercises to get those tighter abs while working out in the comfort of your own home, before getting into a regular gym pattern. You can do these anytime, anywhere and several times a day to hone that mid-section. A video presentation in under six minutes and you're well on the way - check it out today from  Hasfit.

Drop me a line in the Comments Box to let me know if this is helpful, and how you're going with your new healthy, fitness regime.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-