11/22/2023 0 Comments
Pilates planks: A core strength powerhouse
Pilates Plank aka Control Front is a foundational exercise that targets all the core muscles, including the rectus abdominis (abs), transverse abdominis (deep core), obliques, and erector spinae (back muscles). It is also a great exercise for strengthening the arms, shoulders, and legs because it is full body connecting core and shoulder stability with hip extension.
To do a Pilates plank, start in a push-up position with your hands or forearms on the ground and your body forming a straight line from your head to your heels. Engage your core muscles by pulling your belly button in towards your spine and keeping your back straight. Hold the position for as long as you can, maintaining good form. Pay attention to your bone alignment of your ears, shoulders, ribs, hips, knees and ankles.
If you are new to the Pilates plank, you can start by holding it for 10-15 seconds and gradually increase the time as you get stronger. You can also modify the exercise by doing it on your knees instead of your toes. It is also nice to place a pillow under your knees for extra cushioning.
Benefits of Pilates planks
Pilates planks offer a number of benefits, including:
- Improved core strength: The Pilates plank is one of the best exercises for strengthening the core muscles.
- A strong core is essential for good posture, balance, and overall fitness.
- Reduced risk of injury: A strong core can help to protect your back and spine from injury.
- Improved athletic performance: A strong core is essential for many athletic activities, such as running, jumping, and lifting weights.
- Better balance and coordination: A strong core can help to improve your balance and coordination, which can reduce your risk of falls and accidents.
- Reduced back pain: A strong core can help to relieve back pain and improve spinal stability.
- Increased flexibility: The Pilates plank can help to improve the flexibility of your hamstrings, hip flexors, and shoulders.
Tips for doing a Pilates plank correctly
Here are some tips for doing a Pilates plank correctly:
- Engage your core muscles by pulling your belly button in towards your spine and keeping your back straight.
- Keep your body in a straight line from your head to your heels.
- Avoid sagging your hips or arching your back.
- Don't let your shoulders hunch forward.
- Keep your gaze focused on a spot on the floor in front of you.
- Breathe deeply and evenly.
Create a routine of doing a few planks three to four times a week and you will definitely notice a difference in a few months. Ask a friend or trainer to check your alignment or take photo to see where you may need to pay attention.
Please check with a doctor before starting any exercise program.