T-Rex Hates Plank

I have a friend that continually complains about "his bad back". He also often avoids activity for the same reason. Don't get me wrong I realize that there are people that have serious back injuries- some that eventually require surgery or other serious interventions. But just as often people suffer from intermittent back pain because their core has grown weak with age and under or mis use. 

The fact is that if your core is weak the simplest of activities (vacuuming, standing for long periods of time, gardening etc.) can cause you back pain as your back strains to support the body and make up for the under functioning core. 

You have probably heard people refer to “Core exercise”. The term "core" refers to your body minus your legs and arms. Functional movements are highly dependent on the core, and lack of core development can result in a predisposition to injury. In fact in many cases when you fall and incur injury (sprained wrist or ankle, broken arm, hip etc.) the disaster doesn’t come because you tripped. Instead it happens because you tripped and were unable to right your course and catch yourself. Your core muscles were too weak to come to your aid so you plummeted all the way to the pavement.

Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Read on to find some ideas shared by the Mayo clinic.

Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Core exercises can help tone your abs

Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries. 

Core exercises can help you reach your fitness goals

Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. 

Core strength needs to be safeguarded as you age. I remember several years ago when my friend Gail and I visited our now 99 year old friend Lorna. Poor Lorna who at that time was 94 had gotten up on a tiny step stool to dust the ceiling fan blades and she was sore for days. On the other hand around that same time my older daughter was a Pilates Instructor. She challenged her class to hold a plank for 3 minutes. An older gentleman (in his 60's) went on to plank for a full 6 minutes and his wife planked for 7 minutes. He said "I would have gone longer but if I go to 7 she tries to hold it for 8 or more and I didn't want her to hurt herself. You are never too old to work on core strength and as you age it is even more vitally important and you strive to avoid injury. 

So what is your challenge for the week? I would like you to practice planking every day and I hope you will continue this challenge beyond this week and complete this monthly challenge. (Note I have a young friend that makes it a practice to plank every day before her morning shower- a great way to keep up with core strength)

I am including 5 levels of planking and no you don't have to do ALL of these plank exercises. You may only be able to plank against a wall or a counter or on the ground from your knees. Pick one that is challenging to you but not TOO challenging- begin where you must. Remember it’s not where you are at now but that you begin to make dedicated daily positive progress. For each day (other than Sunday) that you give your best effort to planking you earn the 5 daily bonus points. So this weekly challenge awards you only 30 points. If you mistakenly enter 35 on our report doc I will adjust it.  Notice that at the bottom of this post there is a chart for a 30 day plank challenge. It would be awesome if you complete the whole thing!