Just stay still (workout without moving) - Part 1 Planks

I have found that some of the exercises that give you the best burn don't require any movement.  As a matter of fact they require you to stay completely still, normally in a rather uncomfortable position.  Everybody knows (or thinks they know) about the most common kind of static exercise, the plank.  Now before you run off to take pictures of yourself laying down in funny places lets note, that trend was not an exercise and most people were getting no benefit from it.  Honestly taking a pose like the one below works your back and is closer to a superman but let's not get ahead of ourselves.

good effort but no

Planks in their many variation are all designed to strengthen the core, primarily your abs.  You can do a high plank which is the same pose you would take at the top of a push-up.  This is the easiest to get started with as it's a more natural position and helps keep everything off the ground.  The only parts that should be touching are your hands and your toes.







As you get more comfortable though try getting lower to the ground.  A low plank is what you will normally see in a Google search.  Up on your toes, spine straight,support yourself on your forearms.  The lower you go the tigher you have to hold.  If your really skinny (read skinnier than me) take the wide push-up stance and then lower yourself until you are almost touching the floor.  If you can do that why are you reading this?




Another alternative that keeps you completely straight and doesn't threaten to pinch your shoulder blades is using a chair to put your feet on.  This is a little harder and requires you to squeeze those abs a little tighter but that burn is what your going for.


Just about every variation of plank can also be done as a side plank.  This way you are working your abdominal, obliques, and back one side at a time.  Some people find them easier some harder but feel free to do less time since you should always do both sides.

This quickly went from a intro to static exercises to just planks so we'll make this a series and call this part one.  Feel free to post any questions or ask for a certain workout or topic to be covered.  Until next time I'll leave you with my personal feelings on planks.  No one I know looks like the people above so when you feel like the picture below don't sweat it.  Core workouts are more about maintenance and resisting injury.  You are getting more benefits that you don't see than one you do.

Just Stay Still Series:
2 Wall Sit

First Injury: Keep your head up

So I have now had my first fitness related injury.  It's one of those things that you really shouldn't be proud of but I am anyway.

 I was hoping to avoid that for a little bit long but I suppose it's good to get it out of the way.  Still not 100% sure what I did to cause it but the chiropractor is fairly certain it was because of bad form.  Now I admit I am not 100% on when I'm lifting heavy but I try very hard to keep as close as possible for as long as possible.  However when all you want to get are those 2 last reps in, your focus becomes keeping that weight from falling on your head instead of keeping perfect form.

Sorry to those "do or die" types but if I'm hurting I'll say so.  This hurt like hell and kept me out of the gym for a while because every time it would feel a little better I would push through the pain and aggravate it again.  I say it was a neck injury but I had pain radiating from the spine and all over my right shoulder and upper back.  Apparently this is a common enough injury that when I finally went to my chiropractor, he recognized it pretty quick.  All I had to mention was that I have been lifting heavier recently to get that "ahhhhh" reaction.

The human body is able to withstand tremendous amounts of weight. Even without developing your muscle with the intention of lifting, the back and more importantly the spine are designed for it. Studies have even shown that the curves in our spine allow us to support 10 times more weight than if it was straight.  That being said, we have a tendency to try and get our back under the weight.  Even in the movies you will see someone trying to push upward while bending their head forward with the strain.  However doing this straightens the natural curve in the neck and subjects your neck to undue stress. The point being the when you are doing heavy lifts, especially shoulder press of any kind, be sure to keep your head up.  Sitting here typing this posing like L, probably isn't helping any.

(Warning next part isn't so fitness related just an observation)
The solution?  A couple trips to the chiropractor will straighten it out if they don't scare you to death first.  They try this in multiple ways first the try and electrocute you with those contacts they put on your back.  And if you like me you try and handle as much voltage (or whatever) as you can cause we are manly men and we can take it.  But then they leave you alone in the room and you feel your muscles start to contract in ways they never have before and by the time they come back you've either become a contortionist or your dead.  Next they act like pedophiles.  You have to take your shirt off so they can rub oil on you (if they don't really need to do this someone let me know cause mine did) and rub your back down with the excuse that "you need to be loose".  Then they lay your cheek on their hand and tell you to relax.  This is the time when they have given up on you and decide your a threat and try to SNAP your neck clean off.  Just like this. Some how after a couple of times doing this you feel better and get to go back to working out like an idiot or learn so you never have to see that horrible man again!

As always I hope I was helpful.  If you like these posts or if you would like me to cover a topic feel free to leave a comment and let me know.  If you really think they are worth someone's time share them around.  I hope to have some of these topics recorded on my YouTube channel as well so come check me out there if you have not already.

/Actuator/