Advent Calendar of Core: Day 1

If your are wondering what the Advent Calendar of Core is Check it out here.

Today is the first day of our core work out and we are going to start with a classic: the prone bridge or plank.

We’ll integrate this into work out throughout the coming weeks. Get used to feeling comfortable on all fours!

Exercise Cues

Like in the picture below the plank is performed on our forearms and toes. Our forearms are directly underneath our shoulders and we look directly towards the ground. Picture making your body as long as possible, pointing the top of your head directly away from your heels. Activate your glutes, imagining you are pinching a $50 note and you don’t want it to be blown away in the wind! Keep your middle from sagging by pulling directly up from you belly button, as though a string was keeping you connected to the sky. No Harbour Bridges though – if you keep a hold of that $50 note, you will keep your rear end ‘in line’ (it’s rude to point).

Your plank should look like this.

The Plank – Core exercises for runners

The Exercise:

Today we want to find out what level we are performing at. Hold the plank position and time yourself. If you find yourself shaking uncontrollably or your back is starting to ache, STOP. Take the lower level as your benchmark. We want quality over quantity. Don’t cheat yourself, you are after a strong core after all!

Level 1 :- Hold a for 10 seconds. Rest 30 seconds. Repeat plank a second time.
Level 2 :- Hold for 20 seconds. Rest 30 seconds. Repeat plank a second time.
Level 3 :- Hold for 40 seconds. Rest 30 seconds. Repeat plank a second time.

Please note: these are exercises recommended for fit and healthy individuals with no medical history. Please consult your doctor to ascertain the suitability of each exercise before following the Calendar of Core.