A Plank a Day Keeps the Pooch Away

10 Dec

I’ve said it before and I’ll say it again, quit crunching so damn much.  Crunching is not the only nor is it the best abdominal exercise.  I see a lot of strong people with pooches!  Why?

Doing an abdominal routine that is primarily or all crunching creates a tight Psoas (major and minor) muscle.  The iliopsoas muscle is made of three muscles: the iliacus, psoas major and psoas minor. Together these muscles work to flex the hip, rotate the hip outward, bend the spine laterally, and stabilize the spine.

Psoas major connects to your lower spine down to the top of your femur. When it gets tight it pulls on your lower back and creates an anterior tilt in your hips.  Not only is this awful for your back and eventually will create back pain but the front pelvic tilt gives you that pooch that you keep trying to crunch away.

There are many different types of planks

  • hover plank
  • side plank
  • moving plank
  • single leg plank
  • and more

If you have never incorporated a plank into your ab routine, start NOW.  Looking at this from a functional point of view..

  • desk job – plank b/c sitting all day tightens your Psoas muscle.
  • Dancer – you get enough hip flexation in your dancing, plank it more!
  • Mommy – you bend down enough, don’t contract your hips even more by crunching.  Put your little one on your back and plank it!
  • marathon runner – 50/50  50% of your ab routine should be crunches and 50% should be planking.

I can tell so much about a person from watching them stand and/or walk.  From their shoulder posture all the way to the degree of pronation in their feet.  Guess where perfect posture starts???  YOUR HIPS!

Now, drop and give me 30 seconds!

find me on facebook @ http://www.facebook.com/skybluefitness

 

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2 Responses to “A Plank a Day Keeps the Pooch Away”

  1. erikaervinfitness December 10, 2011 at 9:40 PM #

    did the preggo with the pooch get your attention? kinda funny…at least I think so.

  2. Kate Dotson December 12, 2011 at 1:28 AM #

    Amen, sister. I’m battling now to get my strained psoas back to normal, and I definitely think the heavy crutches were the leading culprit. I’m now a plank convert!

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