Weak Core to a Strong Core | Portland, Oregon

Portland personal trainingIf you are someone who is looking to strengthen your core muscles, but are not consistent with an exercise plan or have not exercised in many years, then you will want to start out with a progression plan. What we mean, is that you will want to work your way up to be holding a plank for 3 to 5 minutes straight, but we are not expecting this to happen on the first go around. What you need to do is start on your knees and hold the plank for as long as you can, so we know what your threshold is. Once you establish that, you can start using that and reduce it a few seconds. For example, if you can hold a plank for 60 seconds on your knees, you will want to go for 40 seconds next time, but only have 10 seconds of rest between the next time you do it. You will want to do this for 5 times in a row.When you notice that you can hold the half or modified plank for 5 sets of 60 seconds, then you will want to progress to your toes and start holding a normal non-modified plank on your forearms. Once you get into the plank position, you will want to know what your threshold is and hold it for as long as you can. Once you find that number, deduct a certain amount seconds from it and do the same routine that we mentioned above. The only difference is that when you rest in full plank you are just going to drop down to your knees into modified knee plank for ten seconds and then back up into regular plank.This is just a great way to get your core muscles to start firing and working again. There are more advanced moves you can do to strengthen this area, but start out with the basics and then progress to more advanced movements. If for some reason you feel that you need more exercises or you just cannot find the right information online, maybe it is time to hire a Portland personal trainer for fitness professional in your area. Just search and ask around!The Art of Personal Training by Kisar Dhillon107 SE Washington StreetSuite 137Portland, Oregon 97214503-953-0241