Core Stability Training Is great classic exercises abs, unfortunately too little done. He is often feared because planking exercises are physically and mentally challenging, difficult to perform without having an eye on his watch all the time. There is also a proverb: “If you think a minute is fast, it’s because you’ve never slept in your life! “
It can also be found under the name of the board, or cladding board, a derivative of its Anglo term: plank or planking.
This exercise is an integral part of what is called muscle building, it consists as you certainly know to face the ground, the weight of the body resting on the toes and forearms.
So positioned, your back straight, your “legs-pelvis-trunk” are aligned and your abdominal, and glutes are contracted. It is found very often in physical preparation programs with other conventional weights training exercises.
You should always be careful to keep the spine straight, you could suffer in the lumbar muscles in the opposite case.
The abdominal board belongs to this family of abs exercises that are called isometric exercises. Isometry is the art of “muscling without moving”, we are in a static effort and not dynamic, we say that the contraction is isometric. Isometry is a mode of contraction in which the muscular insertions do not move (they do not move closer, they do not move away) contrary to the concentric and eccentric modes. However, we will see that it is possible to do sheathing dynamically.
The board exercises and their variants could be a complete abdominal program, as long as the abdominal area is large. It is also said that he helps to refine his size and make the stomach flat.
This exercise is fascinating because it proposes work on two simultaneous muscular chains, namely the anterior chain and the posterior chain.
At the level of the first, the board will involve the superficial muscles, and the deep muscles, all in isometric contraction.
The superficial muscles are those we see, this is the right abdomen and oblique muscles, the deep muscles, the cladding board will solicit the transverse muscles.
As for the posterior chain, the superficial muscles of the back will work as well as deep dorsal muscles, namely here the paravertebral muscles and the spinal muscles: responsible for the protection, and the stabilization of your dear spine.
Execution of the exercise
Face cladding is also known as a “plank”, simply because it involves forming a kind of plank with the body and keeping. This position for a while.
To start, you must position yourself in the front of the ground, if possible on a carpet to avoid pain in your elbows. You must place your stomach in the direction of the ground, balancing on your elbows and toes. Your body thus forms the famous board.
In fact, the body does not have to be quite right. To avoid arching and force on the lower back, the pelvis is Retroverted (back), which allows erasing the lumbar lordosis. Your arms and forearms should normally maintain a 90-degree angle during your exercise. We push on the elbows to round the upper part of your back and preserve the articulation of your shoulders. At the level of breathing, one expires by returning the belly with the aim of toning the transverse muscle.
What are the benefits of Core Stability Training
Among the main benefits of Core Stability Training, we can first mention the strengthening of the trunk and spine, the keystone of our human body, no need to remember how important it is to pamper. Planking strengthens, stabilizes, and thus prevents possible injuries.
A second advantage is the efficiency of the work planking provides, it provides effective transfer of force between the bottoms and the top of your body. This transfer of force is used when you jump, for example, or when you perform weight training such as the squat or the deadlift.
The abdominal board is also a fabulous exercise because it is one of the few movements that solicit the transverse muscles. The transverse muscle is a kind of sheath that protects and stabilizes: if it is strong, you will have good maintenance in the viscera, and organs in the abdomen, which will directly contribute to obtaining a flat stomach. It also helps to have better breathing.
We can also speak about the fact that the planking has the merit of not requiring any material that it can be realized anywhere in its classic version, no excuse thus to do without this super exercise!
Breathing is one of the important components of exercise. You must avoid breathing by relaxing your stomach. On the contrary, the breathing must be done by the rib cage and, during the exhalation, it is necessary to try to return the stomach to the maximum. Inspiration and expiration should be slow and deep.
The board is a very safe exercise that one considers without particular dangers if one executes, it correctly. However, you must avoid arching when performing to avoid forcing on the lower back. For this, it may be necessary to start by specifically strengthening the abdominal muscles to prevent fatigue, during the cladding facing the ground, leading to camber.
Another important point is the neck should not be extended. It must either form a line with the rest of the body or be released. It should not be too much stress to him than to suffer from neck pain.
Tips for the board exercise
Regarding the time during which you must keep the position, there are two ways to proceed. Either you can try to hold the board for as long as possible as relaxing and try to do better next time. Either you can set a limit to reach and push that limits to another goal each time you have successfully validated it.
Ground-facing sheathing is a separate exercise that is difficult to replace with another. It can, however, practice it in different variants. It is, for example, possible to practice it with the legs apart, what is called the spider posture, and which involves more strongly the stabilizing muscles of the arms, shoulders, and thighs.
Another possible variant is that which is practiced with an arm and an extended leg. This strongly accentuates the imbalance, and therefore, the difficulty of the exercise.