Plank The Right Way
The plank, loathed by many, is the best exercise for improving core strength, according to Elliot Lake, general manager of Bootcamp Pilates.
Even television presenters are realising the benefits of the plank. But are they doing it correctly and are they really isolating the muscle group they are supposed to be targeting? If the plank exercise is not done correctly or treated as a challenge it can lead to a planking injury.
Our 4 Favourite Plank Exercises
1. The STATIC PLANK is our foundation plank exercise. The back and spine need to stay as straight as possible, as if standing with perfect posture. Tension should be felt in the abdominal area. Do not over hold the exercise.
2. The WALKING PLANK is performed from the hands rather than the forearms. Like the static plank the spine should remain as straight as possible. Do not step your feet to far forward. The object is to work the core and abdominal area.
3. Use the LEG LIFT PLANK to improve lower back strength which is vital for good posture and avoiding lower back pain and injuries.
4. The PLANK CROSS STEP is a great exercise to improve balance and stability while still working the muscles of the core.
Our bonus plank exercise is the PLANK SPIDERMAN. This is an advanced exercise that will work your obliques and strengthen the lower back muscles.
5 Minutes Of Posture Exercises A Day
Is all it takes to strengthen your posture and straighten the spine meaning you can stand a little taller.
The Rooboard is the ultimate in core and posture trainers. Its small size and portability makes it perfect for training at home, the office or outdoors. By creating instability and forcing the core muscles to engage to maintain stability the Rooboard increases the intensity of the exercises performed.
This means you only have to train for 5 minutes per workout to achieve incredible spine straightening results which will help you stand and sit taller.
Balance Training For Posture
With training our balance and stability can improve markedly. These subtle changes in the way our body moves around its centre of gravity and the speed in which it does so, can have a huge impact in our quality of life and sporting performances.
Balance training is functional. This means we are engaging several muscle groups at the same time using a natural flow and transition through the movements. Strength training usually involves isolating a single muscle while we apply stress to it. When we add the balance component we also engage the stabiliser muscles.
The Rooboard was born out of a passion to increase fitness, strength and balance. It had to increase muscular symmetry and performance for action sports like surfing, skating and skiing. And, it had to fit busy proactive lifestyles and be extremely portable, as in the daily work commute, flights, hotel rooms and those cheeky moments when you want to workout quickly and discreetly.