Show Me the Ozarks September 2022

PLANKS A simple exercise with BIG benefits By Bradley Morris A big part of functional strength is a strong core, and one of the best exercises to build your core strength targets your abs and many related muscles such as the glutes and lower back. Building up these muscle groups is important to help you move comfortably and effectively through your daily life, and the best part about planks is they can easily be added to many exercise routines. As always, everyone’s health is different, so consult a doctor before incorporating new exercises into your routine. People with chronic back issues may need to be wary of incorporating this exercise. What is a plank? It is a core strength exercise that involves sitting in a pushup position (the up part of a pushup) for as long as possible. If you’ve never done a plank before or never held a pushup, what you’ll find is it really activates your core. That’s because this is a core exercise: the primary muscles worked are your abs and some ab-adjacent muscles. Your goal is to hold it for about 2 minutes, being able to do three planks for that time with rest between; that’s generally the benchmark for someone who is a healthy weight and has healthy endurance. If you find you cannot hold a plank for 2 minutes, that’s very common; you can benefit from planks even if you’re only holding them for 30 seconds and build enough strength to hold them for longer. You might be wondering what the benefit of planks is. The benefit of planks is to build up your core strength – core strength is very important to functional exercise, and it can help you avoid back injury and improve your posture, which will help you look better but also give many benefits to joint health. You will also strengthen your arms and shoulders with consistent planks. Keep in mind there’s no real benefit to performing a plank for longer than 2 minutes aside from impressing others. Holding a plank for too long can cause muscle strain and potentially injuries. While planks activate your core and will help you buy functional strength, if you are suffering from back pain or perform planks improperly, the exercise can actually cause you increased lower back pain. The first few times you try to perform a plank, you should have someone there to help you ensure you have proper form – elbows directly under your shoulders, keeping your back straight, etc. One of the great perks of planks is you just need some floor space. As long as you have the space and are healthy enough, you can perform them without going to the gym or getting any exercise equipment. Building functional strength with exercises like planks can improve your quality of life drastically, so even if planks scare you, I encourage you to give them a shot and see if you can benefit from a strengthened core.

September 2022 • www.showmetheozarks.com • 91