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Building a strong core can often seem like a never-ending cycle of crunches and sit-ups. But what if there was a single straightforward exercise you could perform every day to enhance your entire midsection?
The Power of Daily Core Work
“I always advise my clients to focus on core exercises because this muscle group not only plays a crucial role in supporting almost every movement of the body but also aids in improving posture, increasing stability, alleviating back pain, and preventing injuries. This makes it vital for overall strength and functional fitness,” Jacquelyn emphasizes.
The One Move You Need
“The one exercise I suggest incorporating into your daily routine for a firmer and more toned core is the plank. Essentially, this exercise targets all areas of your core, including the lower abdomen, back, obliques, and even arms. When executed correctly, the plank engages multiple muscles simultaneously, leading to significant improvements in your physique,” Jacquelyn elaborates.
Understanding the Move
Jacquelyn breaks down the move: “Start doing a plank by modifying the move with your hands under your shoulders, and knees on the floor. Your head, back, hips and knees should be in one straight line. Spread your fingers wide on the floor, and when you exhale, wrap your deep core muscles by drawing hip bones up and drawing ribs down and together. Once you feel comfortable in this position, you can raise up to your toes and engage your quads.”
How Long to Hold
“This is a full body exercise with an emphasis on your core and upper body. You can start by holding it for about 30 seconds, then working your way up to a minute.”
Watch Out for These Mistakes
“Common mistakes are dipping in the low back like a saggy hammock, so make sure you’re engaging your shoulders, abs, and legs.”
Best Time to Plank
“The best time to do this move is the earlier part of your day so that you turn on your core for the day. This way you can go about your day with an active core, which will help you stand taller and feel stronger,” says Jacquelyn.
The Diet Connection
“If you’re eating a diet that is lacking in protein, then it will be difficult to build strength in your muscles. Your body needs the nutrients in protein to rebuild the muscles after a workout, and help build lean muscles. Also if you’re eating an inflammatory diet full of processed foods, vegetable oils (like canola oil), and refined sugars, then you’ll carry extra weight around your midsection that will make it difficult to create a strong core,” Jacquelyn explains.
Foods That Help and Hurt
“Prioritizing protein will HELP. It supports your metabolism and helps you burn more calories since your body expends more energy digesting it compared to carbs or fats. I know getting enough protein daily can be challenging, especially with a busy schedule—that’s why I created Definition Whey Protein. It’s a simple, delicious way to hit your protein goals without the hassle,” says Jacquelyn.
She continues: “Inflammatory foods like vegetable oils (canola oil, sunflower oil, etc), will hurt your fitness goals. When the body is inflamed, it’s not able to function properly, will zap your energy, and could cause extra weight gain around the midsection.”
30-Day Results
“You can expect to feel stronger throughout your day, have better posture, a stronger and tighter waist, sculpted shoulders, toned triceps, and less pain in your back and neck. You can also expect to have more power and strength in your other workouts, and be able to carry things and move throughout your day more easily,” Jacquelyn shares.
Your Step-by-Step Guide to the Perfect Plank
Here’s how to perform this powerful core-strengthening move:
- Start in a modified position on your knees
- Place hands shoulder-width apart
- Align your head, back, hips, and knees in one straight line
- Spread fingers wide on the floor
- Exhale and engage core by drawing hip bones up
- Pull ribs down and together
- When ready, lift to your toes
- Engage your quads
And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
