January Week 1 Exercise and Stretch

Core Exercise of the Week- Plank

A plank is one of the most basic, but one of the most functional core exercises that you can do. The plank helps you build strength in not only your core, but your arms and legs as well. This exercise can be performed at home or in the gym, so is good for a quick, anywhere workout. 
Depending on your fitness level, there are many varieties of the plank that can make it easier, or harder to perform. Start with the basic movement, and then modify as needed as you begin to get stronger.

For those that are more comfortable with their exercise program, you can begin the plank on your forearms. A simplified version, is to simply hold the plank while on your hands instead of forearms. In each variation, it is important to remember the following:

• Your body should be in a straight line. Back flat, core tight. Engage your core by sucking your belly button to your spine.
• All of your muscles should be engaged, including your quads, hamstrings, glutes, shoulders and forearms.
• Hold this position for 30 seconds. As you get better, try holding for 45 seconds, and then a minute.

I

If you are feeling up to a challenge, give the side plank a try!

You should use the same standards as the original plank, but you are holding it on one side. Remember to keep your hips aligned with the rest of your body and your core muscles engaged. 

Core Stretch of the Week- Cobra

The cobra stretch is a move often seen on a yoga class, but is also a great core stretch that can be done on your own, at any time. 

The cobra stretches the muscles that flex your spine forward, specifically the recuts abdominis; the muscle in the front of your abdomen. See our video below of a demonstration of the cobra stretch. 

• Start by lying on your stomach with your feet flat on the ground and your palms flat, directly beneath your shoulders.
• Engage your core by sucking your belly button to your spine.
• Come up to your forearms, having a slight stretch in your core and arch in your back. 
• If you feel comfortable, come up all the way to your hands to get a deeper stretch. Look up towards the ceiling and lift your chest.
• Hold this stretch for 30 seconds. Repeat 2-3 more times.

Come give these exercises and stretches a try in our M.O.G! Ask one of our MOG staff for help getting set up!