Planking and anti-rotational exercises have become increasingly popular in recent years, and for good reason. These exercises help to build core strength, stability, and balance, which are all essential components of overall fitness and health.
If you didn't follow along with the viral challenge a few years ago, planking involves holding a static position where your body is in a straight line, supported only by your forearms and toes. It might seem simple, but planking is an effective exercise for building core strength and improving posture. Planking engages your rectus abdominis, obliques, and transverse abdominis, which are all essential muscles for stabilizing the spine and supporting the lower back. Planking is also great for improving overall body control and balance, which is essential for a range of activities such as sports and everyday movements.
In addition to planking, anti-rotational exercises are also important for building core strength and stability. Anti-rotational exercises involve resisting rotation of the torso while holding a stable position, typically using a resistance band or cable machine. These exercises target the obliques and transverse abdominis muscles, which are essential for controlling rotational movements and preventing injury.
Research has shown that incorporating planking and anti-rotational exercises into your workout routine can have significant benefits. A study published in the Journal of Strength and Conditioning Research found that planking and anti-rotational exercises can improve core strength and stability in athletes, leading to improved performance and reduced risk of injury. Another study published in the Journal of Orthopedic and Sports Physical Therapy found that planking and anti-rotational exercises can improve trunk muscle activation and reduce low back pain in individuals with chronic low back pain.
So, if you're looking to improve your core strength and stability, incorporating planking and anti-rotational exercises into your workout routine is a great place to start. As with any exercise, it's important to use proper form and technique to avoid injury. Consult with a qualified fitness professional if you're unsure how to perform these exercises correctly.
References:
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Escamilla RF, Lewis C, Bell D, et al. Core muscle activation during Swiss ball and traditional abdominal exercises. J Orthop Sports Phys Ther. 2010;40(5):265-276.
Graham JF, Bruce-Low SS. The efficacy of Pilates for reducing low back pain: a systematic review and meta-analysis. Eur Spine J. 2018;27(8):1728-1739.
McGill SM, Kavcic NS, Harvey E. Sitting posture slumps lordosis, but why should we care? Proc Hum Factors Ergon Soc Annu Meet. 2005;49(11):779-783.