Time to WALK THE PLANK into CORE STABILITY!
Core Stability.
Proximal Stability = Distal Mobility. How many times I have my physiotherapist stress this point! What they’re saying is that the more stable you can be through the core, the better likelihood that you will be able to move better. The ability to move better means you’ll be able to strengthen your muscles better and you’ll be less prone to injuries due to tight muscles that are compensating for the weak core muscles.
This is an important fact to remember! So how do you create “proximal stability”? WITH CORE STABILITY! Did I just rhyme?
PLANKS are one really great way to help you build stability and strength in your core! Here are 3 awesome new ways to incorporate planks into your fitness routines.
Walk the Plank Core Stability Workout
Complete 1 set of each exercise before moving on to the next. When you reach the end of the circuit take a rest and then repeat through the circuit for a total of 3x.
Note: If you have issues with your wrists you may want to avoid the first and last exercise. The second exercise of the circuit however, can be adapted to do from the forearms. Try incorporating that exercise into your current core routine instead!
Plank Walkouts – Perform 20 Reps
Instructions
- Begin in a standing position at the bottom of a mat.
- Stretch down and lower your hands towards the floor and begin to walk with your hands, one by one, into a high plank position.
- Pause and then walk your hands back up towards your feet and stand all the way back up.
- If your hamstrings are tight, you can keep a small bend in the knees as you begin the movement and throughout.
Lateral Plank Walks – Perform 20 Reps Each Direction
Instructions
- Begin in a High Plank position. Contract your core and then step out laterally with one hand and leg at the same time.
- Continue moving in the same direction with your opposite hand and leg, so that you are now back to your original high plank position.
- Continue to move laterally with this pattern for about the length of a yoga mat and then reverse directions, until you reach your starting point again.
Bear Crawls – Perform 20 Reps Each Direction
Instructions
- Begin on all fours on a mat. Contract your core, drawing in your belly button up to your spine and rise on to your toes.
- While maintaining a neutral spine, begin to crawl forward, while keeping your knees hovered in the air throughout the movement. Imagine that you have a book resting on your back to help maintain a flat back throughout the movement. If you move too quickly, or if your core is not engaged enough, you will find that your body will rock from side to side.
- Stay focused and move with control and then reverse the movement.
Items we used for these exercises:
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