Your Core Is Not Your 8-Pack
Having a strong core is the foundation for good overall strength and balance in the body. Your core is not just the 8 pack of abs that everyone strives for. Your core is made of multiple surrounding muscles in the midsection of your body.
The best way to find out how strong your core is, is by holding a plank, on your forearms and the balls of your feet, for 60 seconds. Adjust your form so that your abs are slightly tucked under to be engaged, your hips are in line with your back, and your shoulder blades are engaged.
Once you can hold a proper plank, progress to lifting one arm out straight, for 15 seconds without shifting your weight too much or losing proper form. Then, switch arms and hold for another 15 seconds.
The next progressions is to elevate one leg at a time with both forearms on the mat. Start back in your basic plank position, then lift one leg out, hold for 15 seconds. Then, switch to the other leg, and hold for 15 seconds. This is a 3-legged plank.
The third phase is to start with your basic plank, lift right arm and left leg at the same time, hold for 15 seconds, and then raise left arm and right leg, and hold for 15 seconds.
No matter how long it takes you to accomplish this, with consistency and progression within each step, your core will become much stronger.
Want to Strengthen Your Core?
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