Trainer enthusiastic about this plank variation for fostering abdominal fortitude and alleviating aching backs.
Strengthening your core can be a game-changer when it comes to easing back pain, and few exercises pack as much punch as the underrated bear plank. I've discovered a leveled-up version of this move, the 'bear plank row', thanks to the certified trainer and author of 'Strong: The definitive guide to active ageing', Jacqueline Hooton.
Now, let's get down to the nitty-gritty of why the bear plank is a standout core workout. Unlike traditional exercises like sit-ups and crunches, the bear plank targets more than just your frontal abdominal muscles. It engages the transverse abdominis, a deep-lying core muscle that wraps around your midsection, and your obliques, located on the side of your abdomen. Strengthening these muscles isn't just awesome for six-pack abs – it supports your spine and boosts your everyday movements.
"A solid core helps you generate heightened power and strength in sports and athletic pursuits, as well as while carrying out daily activities," explains Hooton. "Plus, a strong core aids posture and balance. That's whether you're hoisting a heavy box off the ground, smashing a shuttlecock with a racket, or simply attempting to put a sock on one foot while balancing on the other!"
Ready to give the bear plank row a go? If you're a newbie to fitness, Hooton suggests starting with the standard bear plank, lifting one arm at a time, to see if you can stay steady. "Check if you're able to stabilize. You might find you're more stable on one side compared to the other. If that feels manageable, add a lightweight – perhaps 2-3kg [4-6lbs]. Some people will probably progress to using between 5-8kg [11-18lbs], but it's essential that at each weight, the only movement should be the arm in the rowing motion."
Aim for 30 seconds of work on each arm, with a brief 15-20 second rest between arms.
Now, let's talk about why building core strength is so essential for your back. Sitting for extended periods can weaken your abdominal muscles and result in back stiffness. Rebuilding your core might counteract this. "When core muscles work synergistically to support your spine, this can lessen the strain on supportive structures and eradicate back pain," says Hooton. "Restoring the optimal functioning of core muscles often involves a combination of stretching tight muscles, improving hamstring flexibility, and strengthening weak muscles."
So there you have it, folks! The bear plank row – a multi-tasker workout that can boost your core strength and alleviate back pain. But remember, always consult your healthcare professional before diving into any new fitness regimen, especially if you're dealing with existing back issues.
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- Incorporating the bear plank row into your fitness routine can provide both fitness-and-exercise benefits and wellness advantages, as it strengthens your core muscles, aids in carrying out everyday activities, improves posture, and boosts balance – all while potentially alleviating back pain, given scientific evidence.
- The bear plank row, aside from its effectiveness as a core workout, also engages your transverse abdominis and obliques, which are essential for supporting your spine and enhancing health-and-wellness; engaging in regular workouts that strengthen these muscles will contribute to your overall fitness while reducing the risk of back pain.
- For individuals looking to enhance their fitness level and promote health-and-wellness, adding the bear plank row into their fitness routine can reap numerous benefits such as boosting core strength, enhancing balance, and potentially alleviating back pain – however, always consult your healthcare professional before starting any new fitness regimen, especially if you have existing back issues.
