By The One on One Team
Last Updated: 7/14/24
Planking is a safe and effective way to challenge your core, and it benefits many other aspects of your training and activities of daily living. You will most likely see some variation of planking in your program at One on One…it is that important!
The core consists of all the deep and superficial muscles attached to the pelvis, trunk, and scapula. Its primary function is to stabilize and protect the spine and pelvis. Having muscular endurance, strength, and stability in your core will ensure proper posture, enhance performance, and reduce your risk of injury.
There are many misconceptions regarding core training, with none being more prevalent than the effectiveness of the abdominal crunch. Dr. Stuart McGill, a professor of spine biomechanics at the University of Waterloo in Canada, compares the effect crunches have on your spine to bending a credit card in half multiple times. Eventually it will break!
At One on One, we suggest several forms of planking to improve core fitness. Elbow plank holds, push-ups, and rollouts are some of the different planking exercises that can enhance your training program. No matter what form of planking you may be performing, the parameters are the same.
Some important points to remember:
- Maintain “I” by keeping a straight line from your heel to your ear. Your hips should not pike up or dip down, and your body should remain rigid throughout the exercise.
- Staying high on your toes with heels away from the floor will help engage your thigh and hip muscles for better stability.
- Your shoulders should remain packed down and away from your ears.
- Avoid rounding your upper back.
- When performing either planks or rollouts, press your wrists into the ground or stability ball to help keep your core fully engaged.
As you optimize your independent training, focus on using the best possible technique when performing planking exercises. By following these guidelines, your core will be challenged and you will ensure you are getting the most out of your core work!