If you want to achieve stability on the thorax and the pelvis during dynamic movement, then you are going to find today’s feature quite interesting; the plank rolls.
This exercise consists of one of the best ways to challenge your core. At the same time, it targets your core.
Do you have a problem managing your core? Perfect! Your solution for a suitable exercise that keeps the spine safe has come at the right time.
Best of all, for those of us whose daily routine revolves around sitting on a desk for the better part of the day, plank rolling is an awesome option as it lightens your abs first. I’m sure this sounds exciting.
We shall be covering the rolling – or side to side plank. This involves switching between a left and right-side plank with a brief forearm plank in between. Here is how you can do it the right way;
Equipment required; Swiss ball
- In a lying position, bring your feet together and simultaneously transfer your weight back onto your left arm.
- Let your feet slowly tip over as your body rolls into a side plank as you control the movement
- Reverse the movement back to full to the full plank before transferring to the right side.
- The following is a hyperlink to help understand the plank roll skill *
Quick tip; Note that you need to rotate each time to the point that you feel the muscles in your lower back stretch up to a point you can feel some tension in your hips.
- It works every muscle in your core in just a minute.
That is pretty simple, right?
WHAT MUSCLES DO PLANK ROLLS WORK?
It would be interesting to note that plank rolls mainly aim at strengthening the core, lower back, quads, shoulders, glutes, lateral and hips
The core is the part of the human body located between the pelvic floor and the diaphragm.
Its main function is to hold and protect your spine. Remember, your abdominal muscles are part of your core. It is also referred to as the torso.
This is made up of five vertebrae (L1 to L5)making up the lower part of the spine.
Your lumbar spine supports the upper parts of the spine. It connects the pelvis which bears most of the body weight.
Quads are made up of a group of four muscles located at the front of your thigh
The four muscles work together to help you stand, walk, run and move around easily. Note that quads are prone to injury hence should be handled with caution.
“Glutes “is actually a nickname given to the three sets of glute muscles that originate from the pelvis and insert into the femur. These are gluteus minimums,gluteus mediums and gluteus meximas
These comprise the external and internal obliques that run along the sides of your core.
BENEFITS OF PLANK ROLLS
Posture is the position in which you hold your body while standing, sitting or lying down.
With the right posture, you will put very minimal strain on your muscles and ligaments while performing various activities.
In a normal posture, both your upper and lower back should be straight. Your hips need to be in correct alignment with your shoulders as well as your knees.
It takes just a couple of minutes, devoid of a gym membership or special equipment
With a protected back, one is able to engage in many every day activities with fewer worries.
Regular engagement in plank rolls assures you of protection from injuries that may be encountered in the course of engaging in these exercises
BOOST MENTAL HEALTH
Mental health includes our emotional, psychological, and social well-being. With improved mental health, you can easily handle challenges that come with stress, you can also relate to others and make the right decisions in day-to-day activities.
ALTERNATIVES TO PLANK ROLLS
Would you wish to know some alternative exercises to plank rolls? Well, you can try out the following exercises from which you are sure to achieve similar outcomes. These three interesting exercises will help you build stronger and flatter abs.
BELlY UP CRUNCH
In this exercise, you lie face-up, feet on the floor, and extend your arms above the head on the floor. Raise your feet so that your shins are parallel to the floor while bringing your hands to your knees.
This involves lying on your right side, balancing on your forearm, resting your hip on the floor, and letting your left armrest just above the left leg. Keep your legs straight as you raise them a few inches and reach the left hand towards the left ankle. Repeat this process for 45 seconds then switch sides.
CRUNCH AND REACH
In this exercise, you news to lie with your face up, put your hands behind your head, straighten your legs and lift them towards the ceiling. Open your legs to form a V shape. Close your legs, crossing ankles, and then crunch up. Lower the legs and repeat the steps as you alternate sides with each rep
In order to realize satisfactory results, the need for a healthy and balanced diet alongside a regular workout routine can not be downplayed.
MISTAKES TO AVOID
This may cause your blood pressure to rise and possibly cause dizziness, nausea or heart attack. It’s advisable to practice deep breaths in the course of plank rolls
HOLDING THE PLANK FOR TOO LONG
This may put more stress on your muscles thereby leading to injury or muscle strain. It’s advisable to have multiple sets of short planks instead of one long one.
LOOKING UP AND DOWN
It is a fact that your eyes may be attracted to other things going on around you. However, during this exercise, you are advised to keep your eyes looking down at the floor or mat so that your head and neck are constantly aligned with the rest of the body.
In as much as the knee joint is naturally flexible and can easily bend involuntarily, you are discouraged from bending your knees too much during plank rolls. Overusing or repeated bending of knees can irritate the bursa on top of your knee cap leading to pain or swelling.
SHRUGGING YOUR SHOULDERS
Many people forget to engage the shoulders correctly while holding planks. Shrugging your shoulders during this exercise can make your shoulders start to hurt.
In conclusion, plank rolls strengthen the body from head to toe. Now that you have been equipped with the right information on plank rolls, you can go ahead and try it out then thank me later.