“If you ever get the feeling that time is moving too fast,
Put yourself in a plank position and you will realize
That it is not moving at all.”
-Sanjay Yadov
Life without presence moves fast. In auto-pilot mode of our busy lifestyles, days fly by, as do weeks, months, and years. The perception of “time flying by” increases with age. Without appreciation for the present moment, the novelty of living diminishes as our experience of time accelerates. Presence involves a simple shift of consciousness to the experience of what is happening right now, anytime, anywhere to feel more alive, awake and content. Recent studies show that happiness is inversely related to mind wandering. On average, Americans spend almost 50% of the day distracted from the present moment, time traveling through thoughts of the past and the future.
Planking is a fun core exercise that provides us with an excellent opportunity to practice present moment awareness and connection with Mother Earth, getting us back in touch with our childhood wonder of being alive. The plank is a fundamental position that has been extensively researched and found to facilitate high core activation, promote spinal stabilization, enhance posture, build bone strength, reduce risk of injury, improve mental focus, and stoke confidence. If you are looking for a way to mix up your workout regimen, the plank exercise is one of the most powerful and effective exercises to maximize strength through the entire body in a relatively short amount of time. Innumerate plank variations allow for adaptations to all fitness levels. Planking can be performed without special equipment, anywhere (e.g., home, office, or out in nature). All that is required is commitment, consistency, and concentration to maximize the full benefits.
This exercise involves positioning your body face-down with your forearms and toes on the ground. With your elbows directly under your shoulders and your fingers facing forward, prop your body up off the ground. Your head should remain in a neutral alignment, with your gaze toward the floor to avoid neck strain. As you exhale, draw your core floor up toward your spine to tone your belly and engage the core muscles. Focus on keeping your trunk aligned with your natural spinal position forming a line from head to toe, with no sagging or arching. Arching of the back indicates inadequate inner core muscle activation, while sagging hips indicate fatigue, which means it’s time to end the plank.
To modify the plank, begin by planking on your knees, or perform an incline plank by resting your arms on a high table or counter. To advance the plank, progress to weight-bearing through the hands instead of forearms (you should be in push-up position), and for killer core strength try incorporating arm and leg motion to increase core activity (see video). Let’s dig a little deeper my friends!
Whatever level plank you try, use the opportunity to cultivate mindfulness and immersion into nature. Focus on the present moment to help reset, provide respite, and reconnect with Mother Earth. Happy planking everyone!