SERIOUSLY HARD CORE !

Fitness On Toast Faya Blog Girl Healthy Exercise Workout Trend Ab Exercises Plank Why To Monreal London Supersavvyme Benefits Of Core Strength Demo-2

Abdominal strength is a popular topic – a significant chunk of the global population is in pursuit of the illustrious six pack. But aside from the aesthetics, there are countless physiological benefits associated with building a strong core (reduces risk of lower back pain, promotes improved posture, facilitates better motion etc.); however over the summer season, the aesthetic angle inevitably takes front seat! Through my work as a personal trainer, I encounter more and more people who, whilst becoming more health conscious (great!), still have under-developed core strength. It’s not unusual to sit in a slumped position at the desk for 9+ hours each day, which doesn’t require you to engage your core at all. As a common consequence, people develop problems with their pelvis, hips, lower back… This post is about the Side Plank, which is one of my favourite ways to train the muscular girdle around our midsections, and it’s a proper challenge against yourself! Click MORE to read about it…

Fitness On Toast Faya Blog Girl Healthy Exercise Workout Trend Ab Exercises Plank Why To Monreal London Supersavvyme Benefits Of Core Strength Demo

For this post, I thought I’d discuss the benefits of the Side Plank, the traditional plank’s younger (but slightly more advanced) brother. The side plank is a compound movement (i.e. it recruits multiple muscles simultaneously) which is revered because it targets your entire core and hones in on the external and internal Obliques (the ‘corset’ holding you in at your waist) and the often-weak muscle ‘quadratus lumborum’ which connects the pelvis to the spine, and when seated at a computer for hours on end, is in a state of perpetual contraction, leading to reduced blood flow, fascia adhesions, back fatigue and eventually, spasm.

Regularly training these core muscles can help sculpt a defined waste and rid yourself of the dreaded ‘muffin top’, as well as rendering you more resilient against lumbar injuries. Whilst it may look easy and only relies on employing your own body weight for resistance, it’s deceptively tough, as you’re having to balance the entire bodyweight on just an elbow and a leg, whilst all the while maintaining good technique. You’ll feel the strain!
It’s also a great exercise to encourage improved endurance – how long can you hold the side-plank ensuring correct technique? If you trial this little exercise, you may find that 10-15 seconds will be your limit, but including it in your training on a regular basis and you’ll soon work your way up to 30-60 seconds holds. I’ve always thought that a 2-minute side-plank hold is the sign of a seriously developed core complex, and somewhat hold that up as the holy grail of abdominal capabilities!
Fitness On Toast Faya Blog Girl Healthy Exercise Workout Trend Ab Exercises Plank Why To Monreal London Supersavvyme Benefits Of Core Strength Demo-3
As a progression, maintain the same position and slowly lift the upper leg towards the ceiling, and hold it (as per above image). It’s an added imbalance recruiting more stabilising muscles, working the core further, and even stressing the upper leg’s abductor muscles as well as the lower leg’s quads.
As a side note, in your pursuit of a flatter stomach or indeed six pack, the solution is logically simple (though requires great effort and dedication) – reduce body fat by increasing activity, whilst controlling calorie intake – abs then will begin to show definition of their own accord. Exercises can improve the shape and bulk of the muscles, but they won’t show unless the fat layer goes first. This side plank is a pretty good way to start though!
How to?
1. Start by lying on your right side. Placing your left foot on your right foot, keep your legs straight.
2. Ensure that your elbow is directly under your shoulder and slowly lift yourself up spreading your weight across your body onto your righ arm and right leg.
3. All along engage your core. Avoid pushing your hip too far forward it back. Instead aim to keep your body in line.
4. Maintain the position until failure, and then gently relax
5. Repeat for 5 cycles.
6. Pursue a session of gentle stretching after the abdominal exercises, to promote lengthened and oxygenated muscles.
Fitness On Toast Faya Blog Girl Healthy Exercise Workout Trend Ab Exercises Plank Why To Monreal London Supersavvyme Benefits Of Core Strength Demo-4

For more health and wellness tips, check out https://www.supersavvyme.co.uk/health-wellbeing/diet-fitness where you can see my guest blog post too :) 

______________________________
I WAS WEARING:

Pants: Freddy Wr.Up Classics in Melange Grey
Top: Monreal London Tribeca Collection Hooded Zip Top (coming soon)
Trainers: Custom ID Nike Air Max (design your own here)

Previous Article Next Article

13 Responses to “SERIOUSLY HARD CORE !”

  1. […] Abdominal strength is a popular topic – a significant chunk of the global population is in pursuit of the illustrious six pack. But aside from the aesthetics, there are countless physiological benefits associated with building a strong core (reduces risk of lower back pain, promotes improved posture, facilitates better motion etc.); however over the summer season, the aesthetic angle inevitably takes front seat! Through my work as a personal trainer, I encounter more and more people who, whilst becoming more health conscious (great!), still have under-developed core strength. It’s not unusual to sit in a slumped position at the desk for 9+ hours each day, which doesn’t require you to …read more       […]

  2. Hey, I often forget about the side plank, I do try to focus on my core but holding for time is something I need to build up to on certain exercises. You hit the nail on the head with your comment regarding sedentary “activities” such as sitting in a chair for 8-9 hours mediating back pain. I was lucky enough to work in an environment that required me to stand up for the most part of the day.

    I find that using an exercise mat or in my (frugal) case a towel tends to relieve any pain associated with the contact between floor and ulna or elbow. As you commented, the solution to a flatter stomach and strong core is very simple – body fat reduction via increased activity while maintaining adherence to calorie deficit. I think I sometimes forget in reality how easy losing weight should be.
    Energy output must exceed energy input.

    I really enjoyed reading this post :)

  3. warrenmrfitbloom

    The simplicity of this article is genius. As a personal trainer, the abs is among the top desires from my clients. The equation I usually try to get them to visualize is, OUTPUT > INPUT which essentially breaks down to Intake less calories than you Output; or Output more energy than Input. I use a set of combinations of Ab circuits exercises for my clients along with cardio exercise. Great read, great pictures. Thank you.

    Warren
    http://www.georgetownpersonaltraining.com

  4. The image startled me and most assuredly caught my curiosity.
    our Secretary of State, the UN Ambassador, anybody on my team,
    would play politics or mislead when we lost 4 of our own, Governor, is offensive.

    Said to Ron Weasley, Voldemort’s Horcrux torments him in an attempt
    to protect itself before Ron stabs it. Those valleys that bottom out instead of just dipping are tolerable as long as we have the
    high mountain peaks to go along with it. You will need about 2-3
    unless you want to do laundry all the time.

  5. I used to be suggested this blog through my cousin. I am not positive whether or not this post is written via him as no one else know such distinctive about my problem.
    You’re incredible! Thanks!

  6. Have you ever thought about including a little bit more than just your articles?
    I mean, what you say is important and everything. But
    think of if you added some great photos or video
    clips to give your posts more, “pop”! Your content is excellent
    but with images and clips, this website could definitely be one of the best in its field.
    Excellent blog!

Leave a Reply

Privacy Preference Center


  • Warning: reset() expects parameter 1 to be array, string given in /home/fot2/public_html/wp-content/plugins/gdpr/public/partials/privacy-preferences-modal.php on line 32

Warning: Invalid argument supplied for foreach() in /home/fot2/public_html/wp-content/plugins/gdpr/public/partials/privacy-preferences-modal.php on line 74

Close your account?

Your account will be closed and all data will be permanently deleted and cannot be recovered. Are you sure?