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How Doing Planks Can Transform Your Body And Make You Ready for Summer

How Doing Planks Can Transform Your Body And Make You Ready for Summer

Winter is over, the temperatures are rising, summer is going to be here soon. That means 2 things: shedding layers of winter clothes and becoming much more active. Did your Netflix addiction get the better of you for the last 4-6 months? It’s okay, you’ve still got time to get your body ready.

Since we’re all short on time these days you’re going to want to focus on the best bang for your buck exercises, exercises that focus on using a multiple muscle groups and can help you reach both aesthetic and performance goals which is why planks are a great choice.

Planks are a great total body exercise that is efficient, effective, can be done anywhere, and progressed or regressed to fit any fitness level. Whether you’re looking to tighten up the midsection and stand a bit straighter to look great at the beach or improve your athleticism for summer sports, planks are a perfect exercise.

Planks are More Than an “Ab” Exercise:

Most people think of planks as an ab exercise, and while it’s true they are a great exercise for the abs, it’s selling them short.

Most trainers and physical therapists consider the “core” to be the area from your shoulders to your hips and every muscle in between. Doing planks works just about all of these muscles simultaneously. Muscles like the “6 pack abs” (rectus abdominus) deeper abs (transverse abdominus), obliques, spinal errectors, lats, rhomboids, traps, and glutes. Simply rising into a pushup plank will also incorporate the chest and triceps. Planks, when performed correctly, are all about creating tension through the whole body, activating all of the muscles of the “core”.

Compare that to a crunch or situp, where the abs and hip flexors are the only muscles really exerting and it’s easy to see how planks are so much more than just an “ab” exercise.

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Planks Work Your “Core” the Right Way:

Research from Dr. Stuart McGills’ lab has shown that the core is constructed to create a corset around the lumbar spine. This corset is built to keep the spine rigid during rotational and compressive forces. For most people, the best core training is that which limits or resists motion of the lower back (lumbar spine).

Planks do just this. More traditional ab exercises like situps and crunches flex the spine, and while that may be good for building a 6 pack, it’s probably not the best choice for your lumbar vertebrae and continued back health.

Planks Help Correct Your Crappy Posture:

Many people have what is referred to as desk jockey posture from sitting all day in front of a steering wheel, computer or TV. This posture leads to a rounded upper back, forward shoulders and posterior pelvic tilt. Basically, the length-tension relationships of the muscles have changed from being hunched over all day. Some muscles become overstretched, some shorten, others become overactive and others under-active. This tends to lead to what’s called “hanging off of the hard structures”. Instead of using the muscles to provide stability for a neutral spine, we slide into positions that allow us to use the bones for stability.

Planks are (usually) all about creating a neutral position. It stands to reason, that the muscles which are worked in a plank are also the ones that have an effect on your neutral posture. Muscles like the glutes, spinal errectors (low back), obliques and scapular stabilizers (upper / mid back muscles) help to pull you back into a more neutral position. While simply doing a few planks once or twice a week probably wont fix your posture completely, they’ll help activate and build endurance in the weak, under-active muscles. This will help improve your posture much more than traditional flexion-based “core” exercises like crunches.

You Might Look a Bit Thinner – or Correcting Posture Part 2:

Many women (and some guys) have too much of an arch in the lower back and as a result use the vertebrae of the lower back to create stability. In other words they “hang off the lower back”. Doing this can lead to an excessive lumbar mobility and anterior pelvic tilt. This can give the lower stomach the appearance of being pushed out, or the dreaded lower belly “pooch”.

Planks can help to correct this posture also. Specifically by strengthening the glutes, rectus abdominus and obliques.Remember, planks are a movement that reinforces a neutral hip and spine position, so almost any deviation from a neutral posture can be helped with planks.

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Baby Got Back:

We’re in the golden age of glutes. Let’s face it, butts are everywhere. While a nice core never goes out of style, glutes are the “it” muscle right now, in a big way… and for good reason. Not only does a nice set of glutes look great in a bikini or swim shorts, they are arguably the most important muscles in the body from a movement and performance perspective.

While planks are not thought of as a glute exercise, a good plank isn’t about time, it’s about tension. To stay in the correct technique you must squeeze your glutes and keep them contracted hard the whole time. For some of the more challenging plank variations, you’re not only using the glutes to stabilize the hips, they’re also creating motion which will increase the challenge overall.

Planks are Great for Treating and Preventing Low Back Pain:

Nobody wants to get up and head out to catch some waves at 6am on a Saturday and paddle back in after one ride, or be in the clubhouse after 9 holes, all because their lower back is killing them. Back pain affects 31 million Americans at any given time according to the American Chiropractic Association. Don’t be a statistic. Low back pain sufferers have some common traits including tightness in the thoracic spine and hips, weak glutes and the tendency to use the low back to create movement.

Remember, planks are about tightness, creating a stable corset around the spine. Training this corset by planking not only helps to strengthen the muscles but also teaches your body what it feels like to be in a tight, braced, position.

How to Plank, It’s Not What You Think and How Not Waste Your Time:

Too often planks are done for ridiculously long timed holds and with a big arch in the lower back. This needs to be fixed. The purpose of the plank is to create tension through the body and resist movement. Your plank should reflect this, so flatten out that back and get as tight as possible.

Front Plank Checklist:

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  • Abs turned on and braced.
  • Hip in neutral or very slightly rotated forward (belt buckle to chin) to help the abs fire.
  • Glutes squeezed hard.
  • Shoulders in the joint, scapula (shoulder blades) down the ribcage.
  • Upper and lower back flat.

plank

    Side Plank Checklist:

    • Elbow directly under the shoulder.
    • Top leg towards the front of the body.
    • Ribcage in neutral, usually this means pulled down slightly and rotated up slightly.
    • Hips in neutral, glutes squeezed hard.

    Side-Plank-Marching_edited

      Moving Planks, the Planks You Never Thought of:

      Too often planks are thought of as a stationary exercise, but that’s not always true.

      Exercises like:

      • Ab wheel rollouts
      • Bird Dog
      • Stir the pot
      • Suspension rows
      • Fallouts
      • Pushups
      • Farmers walks
      • Suitcase carries

      Are nothing more than moving planks.

      Think about it. To do these exercises correctly you must begin in and maintain a stable, core braced, plank position. The core is resisting the hoop, shear and extension forces that are being placed on the spine, no different than any other plank. The key here however is that the exercises must be performed correctly. The core cannot buckle it must stay braced, with no movement whatsoever through the spine.

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      The 10 Second Plank From Hell: The RKC Plank

      This is the plank that separates the men from the boys, the RKC plank. This plank isn’t just about maintaining tension, it’s about creating tension, literally, trying to crush yourself.

      RKC Checklist:

      • Hips posteriorly upper back slightly rounded to create a psuedo crunch effect.
      • Squeeze the glutes as hard as possible.
      • Drive the elbows back under you.
      • Drive the toes towards the elbows.
      • Squeeze everything in between as hard as possible and try to crush yourself in the process.

      There’s Really no Excuse Not to Be Ready When Summer Gets Here:

      Planks cost nothing, you need no special equipment and they can be done anywhere. They’re super easy to incorporate into a workout or even your daily routine. You don’t even need to program them into a special place in your routine often. If you’re lifting weights, interval training or even running laps, you can add planks to your workouts by simply using them as active rest in between sets, intervals or laps.

      They’re so simple you can do planks on your living room floor during commercials or work breaks. Just remember build slowly and don’t focus as much on the length of time you can hold a plank as much as how much muscular tension you can create while in the plank position.

      Don’t wait, the count down is on, start now and you’ll be surprised at the effect planks can have on your physique, posture and athleticism by the time summer rolls around.

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      Last Updated on September 16, 2019

      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

      1. Break Your Work into Little Steps

      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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      • (1) Research
      • (2) Deciding the topic
      • (3) Creating the outline
      • (4) Drafting the content
      • (5) Writing Chapters #1 to #10,
      • (6) Revision
      • (7) etc.

      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

      2. Change Your Environment

      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

      3. Create a Detailed Timeline with Specific Deadlines

      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

      4. Eliminate Your Procrastination Pit-Stops

      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

      5. Hang out with People Who Inspire You to Take Action

      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

      6. Get a Buddy

      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

      7. Tell Others About Your Goals

      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

      8. Seek out Someone Who Has Already Achieved the Outcome

      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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      9. Re-Clarify Your Goals

      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

      10. Stop Over-Complicating Things

      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

      11. Get a Grip and Just Do It

      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

      Reality check:

      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

      More About Procrastination

      Featured photo credit: Malvestida Magazine via unsplash.com

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