Training the core properly

Simon Dean SG

Not situps or crunches.Reason is already explained in another older thread

Front plank(above)

Side plank(below)

Introduction:

Plank is a well-known exercise that we see in both Pilates and yoga. It is one of the most popular exercises for developing core strength and stability.

While Plank really targets the abdominals and shoulder stability, you will find that plank is an excellent way to get a full body challenge. In order to do Plank properly there must be integration of all the core stabilization muscles. The arms, gleuts, and legs are active as well.

Plank can look like the starting position of a regular push up. But, in most cases, a regular push up entails much more strain in the upper body -- especially in the shoulders and neck -- than plank in Pilates or yoga.

You may want to begin with a modified version of Plank and work up to the full version, especially if you are weak in the upper body or have neck strain issues. Please see the plank prep exercise.

You will know you're doing plank well when you have good form, feel your center working, and have good shoulder stabilization yet are not incredibly rigid.

Note: The name plank comes from yoga. Pilates has traditionally referred to this move as front support, but that seems to be giving way to the more commonly used term, plank.

http://pilates.about.com/od/pilatesmat/ss/Plank.htm

For videos on other core training methods/exercises

Search for "Optimumperformance" and "Captnj" on Youtube respectively.

eagle SG

Wah I like this way of training.

I shall do it everytime I watch TV from now on

davidche SG

I always do the plank way.

knightlll SG

Stay in the positon for how long ? As in per rep .

Simon Dean SG

around 30 secs i guess.

eagle SG

I think it could be longer. 30 seconds is way too short for any serious training.

I think for pilates or yoga, you hold in the same pose for quite a long amount of time. It is similar to zhan zhuang in chinese martial arts, eg the horse riding stance, which you try to maintain for a long time.

Simon Dean SG

Not about the duration but density.Besides not everyone has the stability at first and this needs to be practised.

eagle SG

actually I just tried.... 30 seconds is way too little of a challenge, that's why I would suggest at least a minute.

But I agree with you about density. So maybe we should suggest till you feel the "burn".

Simon Dean SG

Many unconditioned people already have trouble stablising their core in the pushup position.Thats why i call for shorter times.

eagle SG

I was thinking perhaps there shouldn't be a timeline, but rather how they should feel. Unless of course, they cannot hold that position for even 20 seconds, which will be rather sad.

davidche SG

i can only do for 15*4

galapogos SG

You may be surprised at how hard 30s can be when you start doing it correctly. You probably won't be able to do the one with your elbow and feet in contact with the floor, but only the one with your elbows and knees instead, and even that would be tough for 30s.

cApitaland SG

we called this bridge in my NPCC unit back then. the NCOs would make us do this while they droned on about our mistakes for the day...

im glad that this thread was posted since i had adviced my female fren to do this instead of situps.

eagle SG

There is none with elbows and knees I think Laughing

I have to admit, I only tried the front plank, and not the side plank yet. Will try that tonight. The front plank feels like when I do push ups, then hold myself in push up position close to the ground, yet not touching the ground.

icyhell SG

yes there is

eagle SG

I meant the above 2 pictures. Unless you mean there's a simplified version

galapogos SG

Hah, even worse. The front plank will be done wrongly by most people(even myself) who cannot maintain scapular positioning(winging), and for those with poor core strength, proper alignment of the body.

fyi, most people do pushups in a wrong too...many people have unstable scapulae that wing when in a pushup position. You can literally see them poking through the skin of their backs.

eagle SG

I don't understand what is meant by scapular positioning. What I do is look sideways at a cupboard for a reflection, then try to hold the body as straight as possible. Try not to bend at all.

The same goes for doing push ups. The whole body goes down together, no part of the body should go down more

galapogos SG

You have a lot to learn then.

davidche SG

Scapular protrudes out.