Training the core properly
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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. -
Wah I like this way of training.
I shall do it everytime I watch TV from now on -
I always do the plank way.
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Stay in the positon for how long ? As in per rep .
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around 30 secs i guess.Originally posted by knightlll:Stay in the positon for how long ? As in per rep . -
I think it could be longer. 30 seconds is way too short for any serious training.Originally posted by Simon Dean:around 30 secs i guess.
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. -
Not about the duration but density.Besides not everyone has the stability at first and this needs to be practised.Originally posted by eagle: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. -
actually I just tried.... 30 seconds is way too little of a challenge, that's why I would suggest at least a minute.Originally posted by Simon Dean:Not about the duration but density.Besides not everyone has the stability at first and this needs to be practised.
But I agree with you about density. So maybe we should suggest till you feel the "burn". -
Many unconditioned people already have trouble stablising their core in the pushup position.Thats why i call for shorter times.Originally posted by eagle: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". -
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.Originally posted by Simon Dean:Many unconditioned people already have trouble stablising their core in the pushup position.Thats why i call for shorter times. -
i can only do for 15*4Originally posted by eagle: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. -
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.Originally posted by eagle: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". -
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. -
There is none with elbows and knees I thinkOriginally posted by galapogos: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.
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. -
yes there isOriginally posted by eagle:There is none with elbows and knees I think -
I meant the above 2 pictures. Unless you mean there's a simplified versionOriginally posted by icyhell:yes there is -
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.Originally posted by eagle:There is none with elbows and knees I think
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.
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. -
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.Originally posted by galapogos: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.
The same goes for doing push ups. The whole body goes down together, no part of the body should go down more -
You have a lot to learn then.
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Scapular protrudes out.Originally posted by eagle: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. -
yupOriginally posted by galapogos:You have a lot to learn then.
there are many things I have yet to learn -
so if we have scapular instabilty, can it be corrected through using horizontal push/pull exercises? or is there another method?Originally posted by galapogos: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. -
There is an exercise for it called the cobra
OPT correct me if i am wrong. -
Yup the cobra is one of the more basic corrective exercises you can and should do to correct scapula instability. From there you can progress on to higher level stuff like BTN band pullaparts, face pulls, YLTWs, the Herman press(this is a newly christened exercise
) etc. But first do cobras. -
I suggest you go OPT and learn how to do it, you would need to buy a correction band for this.