Are your abs, Brick Abs?

Lynne Brick

It’s the heat of the summer. There’s no better time than right now for you to develop a strong and healthy core. Why? The purpose is not only so you can discover your six-pack, although that’s a bonus! Here are three healthy reasons why you need “Brick Abs.”

1. Your core is the foundation for all movements. Standing, sitting, twisting, jogging, biking, dancing, etc. You name it, your core is your support system.
2. Your core is an indicator of your risk for developing heart disease, diabetes or cancer. For women, a waist circumference greater than 35 inches can mean that you are at high risk. Girls, be sure to tell your man, that his waistline needs to be less than 40 inches, or he could be at risk too.
3. A strong core helps to improve your balance, which can prevent accidental falls and other injuries.

The best news is that there’s no need to do a million crunches to discover your Brick Abs. The Side Plank Position is a great way to do crunchless core training. The side plank helps to strengthen your transverse abdominus (the muscle that is located east and west or side to side), your abductor muscles (gluteus medius, gluteus minimus), your adductor muscles and your obliques, which help define your waistline.

Here’s how to do the Side Plank Position. You only need to remember three things:
Set up: Lie in a straight line on one side, placing your elbow directly under your shoulder and your knees bent. Keep your head and neck aligned in a line with your spine. Lift your supportive shoulder, so that you create more space between your earlobe and your shoulder.
Lift up: Lift your ribcage and your hips high, maintaining your strong set up position.
Hold up: Hold the side plank position for 30-60 seconds. If you need to take a break go ahead and do so. Then set up, lift up and hold up again.
Reverse all on the other side.

Here are options that you can start with. Gradually build your intensity and the length of time you hold the side plank position:
Option 1: Both knees bent
Option 2: Lift up onto both feet
Option 3: Lift your top arm high to the sky. If you feel comfortable, look up at your hand.
Option 4: Lift your top leg, so that you are balancing on your elbow, forearm and your bottom foot, while maintaining a straight line from your head to your heels.

Build your Brick Abs with the Side Plank position… for the health of it!

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You Go Girl!
Lynne Brick, BSN

Last week’s question: Who is the “number one” woman of history on the internet? Madonna
This week’s question: What year did the WNBA start?
Corny Joke: Why does a bike stand on one leg? Because it’s two tired.
Sources:
www.LynneBricks.com

http://www.acefitness.org/exerciselibrary/101/side-plank-with-straight-leg/