Effortlessly strengthen your core in just half the time by employing the innovative training technique of this expert. No need to struggle with a one-minute plank anymore.
Gede Foster, the director of fitness and performance at digital fitness platform FIIT, has shared a simple yet effective hack for the plank exercise. This classic move, often found challenging by many, is now made more dynamic and efficient with Foster's new approach.
The plank exercise is renowned for its effectiveness in developing core strength and stability. According to Foster, it is an essential part of anyone's abs workout repertoire. Beyond building a strong core, the plank exercise also reduces the risk of injury and promotes good posture, making it an excellent exercise for runners and those who spend a lot of time sitting.
Foster's plank hack involves incorporating dynamic movements to intensify the core workout while reducing the static time spent holding a traditional plank position. The advanced plank exercise involves lifting hips so that ankles, knees, and shoulders are in a straight line. Instead of maintaining a static position, this advanced plank includes movements such as single leg plank jacks combined with leg lifts and dead bugs, often performed using a stability ball.
By adding these movements, the core muscles engage through varying angles and muscle recruitment, which improves strength and stability more effectively than a static plank. The dynamic nature increases muscular activation and endurance in less total plank-holding time, making the exercise more efficient.
Done right, the advanced plank exercise simultaneously activates the glutes and shoulder girdle. This training of the relationship between the glutes, the core, and the shoulder girdle is essential for functional movements like deadlifts, Romanian deadlifts, and overhead presses.
In the advanced plank exercise, Foster advises maintaining tension for the desired duration (15 seconds, 30 seconds, or 60 seconds). To increase intensity, try to pull elbows towards feet during the exercise. This adjustment activates the glutes and ensures the lower back holds a neutral spine position, further enhancing the benefits of the exercise.
The plank exercise taps into the deeper core muscles, providing vital support and stabilization for the lower back. By concentrating on pulling elbows towards toes during the exercise, the plank can be made kinder on joints and more effective.
In conclusion, Gede Foster's advanced plank exercise hack offers a fresh take on a classic exercise, making it more dynamic, efficient, and beneficial for core strength and stability. Whether you're a seasoned fitness enthusiast or just starting your fitness journey, this hack is worth trying to take your plank game to the next level.
[1] Source: Gede Foster's Instagram post on the advanced plank exercise hack.
- Integrating dynamic movements into the plank exercise, as suggested by Gede Foster, not only intensifies the core workout but also reduces the static time spent in the traditional plank position, improving strength and stability more effectively.
- The advanced plank exercise, as demonstrated by Gede Foster, is beneficial for those who want to strengthen their core, glutes, and shoulder girdle, while also reducing the risk of injury and promoting good posture, making it an excellent addition to any health-and-wellness or fitness-and-exercise routine.
