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If You Can’t Hold This Pose For 50 Seconds, You Might Be Prone To Serious Health Problems

If You Can’t Hold This Pose For 50 Seconds, You Might Be Prone To Serious Health Problems

Are you looking for a specific exercise that will provide you with immense fitness and medical benefits? Are you looking for the most efficient exercise to shred your abs, strengthen your core, and improve your posture? If so, the plank exercise is right for you.

Most people think of our abdominal muscles when we discuss our core. These muscles are a significant component, but there are also other muscles that serve an integral role in the strength of our core. The muscles in our lower back, glutes, and hips play an important role to our core as well. Knowing this, we should all embrace the plank exercise because, if you can’t hold this pose for at least 50 seconds, then you might be prone to some serious health problems.[1]

What is the plank exercise?

Before we discuss some of these health concerns, let’s first take a look at what exactly the plank is. Proper form is important for maximizing this exercise. Learning how to perform the plank will help you improve your core, glutes, hamstrings, balance, posture, and overall fitness.

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To start a plank, enter the push-up position and hold your body off the ground. You should form and hold a straight line and follow the following steps:[2]

  • Hold your elbows directly under your shoulders; place wrists in line with your elbows.
  • Contract your abdominal muscles, squeeze your glutes and thighs (don’t forget to breath normally).
  • Hold the plank in the proper form. Beginners should shoot for 20-30 seconds; however, your goal should be at least 50 seconds.
  • Avoid dropping your head, shoulders, or hips.

    A weak core will lead to poor posture.

    Poor posture is a telltale sign of a weak core. You have all seen people with poor posture and there are a multitude of factors that can lead to this. Some of these factors include: stress at home, stress at work, slouching at a desk, and even staring down at your phone.

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    Our lower back and abdominal muscles assist us in stabilizing our spine. If our muscles are weak, this will cause us to slouch. Here are some quick tips to improve your posture:

    • Perform the plank exercise daily.
    • Stand up straight.
    • Pull your head back and up.
    • Move your cellphone to eye level.
    • Wear a posture belt.

    Lower back pain is a telltale sign of a weak core.

    A sure sign of weakness in our core is lower back pain. The curvature of our lumbar spine is negatively affected with a weak core. Lower back pain is one of our most common sources of pain.[3]

    Failure to improve your core can lead to serious health conditions. Here are a few tips to strengthen your core and lower back: exercise (such as the dynamic lumbar stabilization exercise), improve your posture, sleep in an optimal position, improve your flexibility, and of course, perform the plank exercise.

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    Poor balance is a sign that you may have a weak core.

    If your core muscles are weak, then how do you expect them to stabilize your body? Poor balance is not easy to identify. How we maintain our balance is a function of our senses along with coordinated movement from different areas of our body.[4]

    Here is a quick option for a balance test. Use the following steps and test your balance:[5]

    • Step 1: Extend one leg forward.
    • Step 2: Extend the same leg sideways.
    • Step 3: Extend the same leg backwards.
    • Step 4: Flex the same knee at a 90-degree angle.

    The inability to hollow your stomach is a sign of a weak core.

    An easy sign of a weak core is the inability to perform the stomach hollowing test. When you conduct this exercise, the intent is for your stomach to cave inwards when your abdomen contracts. You do this by taking a natural breath, pulling your abs in toward your spine, and holding it. If you lack the ability to do this, then you possess a weak core. See the image below for a visual representation of this exercise.

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      Overall weakness in your core muscles will lead to serious health conditions if not properly rectified. One guaranteed exercise that will improve every condition discussed in this article is the plank exercise. The benefits of performing the plank exercise are amazing. Not only will you strengthen your core, but you will also strengthen your lower back and upper body, improve your chances of avoiding injury, significantly improve your posture, and shred your abs!

      Most importantly, planks can be done anywhere. You do not need a gym membership, a personal trainer, or any equipment. Heck, do your planks naked if you want! Two things will happen when you embrace the plank – your fitness will improve and so will your overall health.

      So, what are you waiting for? Drop right now and start planking!

      Featured photo credit: Gymjunkies.com via gymjunkies.com

      Reference

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      Dr. Jamie Schwandt

      Lean Six Sigma Master Black Belt & Red Team Critical Thinker

      How to Upgrade Your Critical Thinking Skills and Make Smart Choices How to Reprogram Your Brain Like a Computer And Hack Your Habits 5 Proven Memorization Techniques to Make the Most of Your Memory 10 Hacks to Increase Your Brain IQ, Focus and Creativity 9 Game Changing Tips on How to Write Goals (and Reach Them!)

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      Last Updated on June 24, 2019

      15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

      15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

      You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

      1. Cheesy Tortellini With Ground Beef

      Cheesy tortellini with ground beef

        This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

        2. Cranberry Pork Roast

        Cranberry pork roast

          Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

          3. Greens and Beans

          Greens and beans

            Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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            As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

            4. Chicken Curry

            Chicken curry

              That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

              5. Honey Sesame Chicken

              Honey sesame chicken

                Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

                6. Mushroom Spinach Stroganoff

                Mushroom spinach stroganoff

                  In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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                  7. Stuffed Peppers

                  Stuffed peppers

                    If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                    8. Cilantro and Lime Chicken

                    Cilantro and lime chicken

                      Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                      9. Beef Fajitas

                      Beef fajitas

                        This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                        The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                        10. Asian Chicken Lettuce Wraps

                        Asian chicken lettuce wraps

                          Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                          11. Hawaiian Chicken

                          Hawaiian chicken

                            This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                            12. Beef and Barley Stew

                            Beef and barley stewd

                              Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                              13. Meatball Soup

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                              Meatball soup

                                This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                                14. Turkey Black Bean Chili

                                Turkey black bean chili

                                  Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                                  15. Ham and Pinto Bean Soup

                                  Ham and pinto bean soup

                                    What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                    Conclusion

                                    With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                    This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                    Featured photo credit: Google via bettycrocker.com

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