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-

10 Reasons why a PT will help you reach your goals!

Continuing with the PT theme a little longer just to ensure you are as fully informed as you can be, I include this recently sourced article giving you a heap of reasons why it is worthwhile engaging with a Personal Trainer and what he/she can do for you. Have a read if you are not yet convinced, and by the end you just might be! Written by Matthew James (http://EzineArticles.com/?expert=M_James) and sourced through ezinearticles (Article Source: http://EzineArticles.com/3293073) it adds up and makes sense.


If you've tried many different diets, and haven't lost weight, or joined a gym, and still not got fitter, then perhaps you're at a loss as to what you need to do in order to reach your health and fitness goals. Perhaps you need a personal trainer.

Here's what you need to know :-

1. A personal trainer will devise sessions that are designed just for you. Your requirements and preferences will be taken into account, and you'll have your own bespoke programme that will perfectly meet your needs.

2. If you want to achieve healthy weight loss, then you know that you need more exercise. Perhaps you're not doing the right sort of exercises, or not going to the gym often enough in order to make a difference.

3. You might want to tone up after having a baby, or just want to get a bit fitter. Your personal trainer will have the skills and experience to help you with the exercises you need, and show you what you need to do.

4. If you want to put on weight, and gain muscle, then you might be finding it hard. Your own personal coach can help you, and give you the exercises that you need in order to make the improvements you want to make.

5. Perhaps you can't do normal exercises, or take part in exercises due to surgery or because of a medical condition. Your trainer will be able to show you the exercises you can do, without making your condition worse.

6. Your trainer will make sure that you're doing the right sorts of exercise. You don't want to be doing lots of weights and resistance machine exercises if you want to lose weight. You might also want to get fit, and so cardio exercises will be more appropriate.

7. It's all well and good knowing which exercises to do, but if you're doing them wrong then the won't be as effective, and you could be in danger of hurting yourself. Your trainer will emphasise just how important good technique is.

8. You and your trainer might set goals so that you have something to aim for. It might be to do with weight loss, or weight gain, or endurance, or lifting heavier weights.

9. You might lack the motivation to go to the gym as often as you should. Your trainer will be able to make sure that you're still committed and are on the way to achieving your health and fitness aims.

10. Your trainer can also help you with your diet. You might not know what sort of foods to eat or avoid, and what you should eat instead, or when you should eat. You are also likely to find that your trainer can help you with your confidence and general wellbeing. Who knows, your fitness enthusiasm could spread to the whole family and so your children's fitness and health could improve too.

Now you know more about the many ways in which they can help, perhaps now is the time you hired a personal trainer.

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

-Steve, at WhyWeight-