Effortlessly develop a strong core in less than half the usual time through employing a smart core-building technique as suggested by a trainer.
In the ever-evolving world of fitness, it's easy to overlook classic exercises in favour of the latest trends. However, Gede Foster, director of fitness and performance at digital fitness platform FIIT, is advocating a return to the plank, a move that has fallen out of favour in recent years.
Planks are renowned for their ability to reduce the risk of injury, promote good posture, and strengthen the core – particularly beneficial for runners and those whose core may be weakened from sitting at a desk all day. This simple hack from Gede Foster, recently shared on Instagram, aims to make the classic plank exercise kinder on joints while making it infinitely harder.
To perform the advanced plank exercise with the elbow pull technique, follow these steps:
1. **Start in a Forearm Plank Position:** Get down on your forearms with your elbows stacked directly under your shoulders. Extend your legs back, resting on the balls of your feet. Keep your body in a straight line from head to heels, engage your core, and maintain a neutral spine with your head steady looking ahead.
2. **Elbow Pull Technique:** From this plank position, press your elbows firmly against a surface or imaginary wall. Begin by spreading your elbows slightly apart and then pull your arms upward and backward without relaxing your shoulder muscles. Keep the back elbow close to your body and avoid letting it float away to maintain tension and proper engagement. This movement targets the core more intensely and promotes better posture by strengthening the muscles around your shoulder blades and upper back.
3. **Maintain Proper Form Throughout:** Keep your core activated to avoid sagging hips or a rounded back. Control your breathing: inhale deeply through the nose and exhale steadily through the mouth to stay relaxed and stable. Avoid locking your knees or letting your hips rise; the goal is a strong, straight body line during the arm pull movement.
4. **Hold and Repeat:** Hold the plank with the elbow pull motion for 20 to 60 seconds, depending on your ability. Perform multiple sets according to your training needs (e.g., 3-4 sets for strength or endurance).
This plank variation combines static core activation with dynamic shoulder and back engagement, making it highly effective in improving overall core strength and postural control. Keeping your elbows tight and controlled during the pull phase is critical for maximizing the benefits and minimizing injury risk.
For those who can hold a standard plank for a minute, trying this cue will reduce the time to 30 seconds, making working the core more efficient. Drawing the elbows towards the midline activates the glutes and ensures the lower back holds a neutral spine position throughout. The tweak makes the exercise that much harder, so it's not necessary to hold it for as long to reap the same benefits as a standard plank.
Gede Foster believes that the plank deserves a place in anyone's abs workout repertoire. The benefits of the plank exercise include developing core strength and stability, activating the glutes and shoulder girdle, training the relationship between the glutes, core, and shoulder girdle, and tapping into deeper core muscles for lower back support and stabilization.
Forgetting to engage the shoulder girdle is a common mistake in the plank exercise. This adjustment also engages the shoulder girdle and the stabilizer muscles around the shoulder girdle, making the advanced plank exercise with the elbow pull technique a well-rounded core workout.
- By incorporating the elbow pull technique in the plank exercise, Gede Foster's advanced plank variation not only targets core muscles but also strengthens the shoulder girdle and upper back, promoting better posture.
- This fitness-and-exercise trend, originating from the fitness-and-performance director of digital platform FIIT, offers a more effective way to work the core by activating the glutes and ensuring a neutral spine position throughout.
- In the realm of health-and-wellness, the plank exercise, with Gede Foster's elbow pull technique modification, is a versatile and beneficial addition to any abs workout routine, enhancing overall core strength and stability.
