Exercise of the Month
Summer Body Blast
By Eric Burtin
Many talk a good game when it comes to wanting a beach body to show off during the summer months. With summer right around the corner, we have included in this month’s newsletter some challenging exercises to help tone that midsection and put it on display. The plank, along with its many variations and just a few explained here, is the epitome of core exercises. The core consists of many muscles, but the main ones are the rectus abdominis, internal and external obliques, transverse abdominis, erector spinae and multifidus muscles. Stop. Before you start googling those terms, I will explain them in their most basic form. The rectus abdominis is also known as the six-pack.
Yes, everyone has a six pack; yours may just be hibernating all winter. The internal obliques are located below the external oblique, both of which allow you to rotate and move laterally from side to side. The transverse abdominis muscle’s main function is to compress the abdominal contents, or in other words, hold your organs in place. The erector spinae is a group of back muscles that run along the spine, keeping you upright. The multifidus is the inner most group of back muscles and tendons that stretch along your spine from your neck to your pelvis. If these muscles are weak at any point, the most routine activities will eventually feel difficult.
Now, that you know the basics of the core muscles and their functions let’s put them to work. The exercises below start with the basic plank position and gradually progress to more difficult positions. As always, modifications can be made by executing the exercise on your knees.
Plank
- Start by placing your forearms or hands on the ground and elevating your body off the floor forming a straight line between your forearms (or hands) and feet.
- Hold this position, keeping your body parallel to the ground for a predetermined amount of time. Start by trying to maintain your plank for 1 minute, and increasing the time as you get stronger.
Side Plank or T-Stand
- Starting position: Lie on your side with your right hand or forearm on the ground.
- Lift yourself up to form a plank with your right arm or forearm and your left arm on your side.
- Hold this position for a predetermined amount of time.
- Repeat on the other side.
Single Leg Plank Pose
- Start by forming a straight plank with your forearms and feet as the contact points on the ground.
- Once the plank is formed, raise one foot off the ground and hold this position for a predetermined amount of time.
- Once the time has expired, return your foot to the ground and repeat with the other leg.
Plank Knee-Ins and Spiderman’s
- Start by getting on your hands and toes (or knees) in a push-up position.
- Keeping your abs tight and your pelvis parallel to the floor, bring one knee towards your chest.
- Return the foot back to the starting position and repeat with the other leg.
** Spiderman Variation: complete by bringing knee outward toward your elbow and return.
Remember that stability, focus and breathing are the foundation to any exercise and workout. Proper form is critical to engaging your core muscles effectively and keeping your lower back free from strain. Enjoy!
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