This is the first installment in our core exercise series. Check back soon for the next set of exercises for you to add to your home or gym routine.

Core strength and core stability are terms often heard in today’s fitness vocabulary. Essentially, core exercises are performed to enhance overall stabilisation and to provide support to the spine.   While most people believe that core strength equates to only their abs, the core actually consists of the muscles in the lower back, torso and abdominal region.

A strong core is the building block for all other muscle development and movement.  Core strength and core stability is integral for reducing the risk of lower back pain and injury. Furthermore, whether you are into running, football, tennis, yoga or other athletic activities, core exercises can significantly improve your performance.

the plank

Starting position

  • Lift your body off the ground with your weight distributed between your elbows and toes.

End position

  • This is a static core exercise so there is no movement once you are in the proper position.

Key tips

  • Keep your abs tight while remembering to breathe (hint, think about pulling your bellybutton into your spine)
  • Your elbows should be directly below your shoulders
  • Your head and neck should be in line with your spine
  • Keep your body in line; do not let your body sag to the floor
  • You should feel the abdominal muscles, back and shoulders working

How long should I hold the position?

  • Try starting with 10 – 30 seconds and as you become stronger, work towards a goal of one minute.

Ready for a challenge?

  • Try lifting one foot off the ground (10 – 15 centimeters) while maintaining a stable position and without tilting to either side.