SUMMER OF WELL-BEING WEEK 1
Today, Mary P. Trontz helps us focus on the well-being dimension of Moving, and how we can better lead our bodies and our lives from our Core in just a few seconds everyday.
Along with a sound diet, the key to obtaining a lean, toned torso is building a strong core. To build a strong core you need to exercise a variety of muscles from your hips to your shoulders.
When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities.
A strong core distributes the stresses of weight-bearing and protects the back:
• Reduces Back Pain
• Reduces the Risk for Lower Back Injury
• Improves Posture
• Improves Athletic Performance
Planking is an exercise that engages several muscles and strengthens your core.
Try to plank at least 30 seconds every day.
There are several plank exercises. Here are just a few to get you started:
• Regular or Side Plank — begin with a 30 second hold & increase gradually
• Plank Jacks — adds leg workout & cardio
• Hip Twists — tap hip side to side to workout your obliques/love handles
• Suicide Planks — as you advance add shoulders/arm workout (start with 5 per side & increase to 10 gradually)
If you’re holding a standard plank, here is some expert advice, so you get the best results:
• Keep your shoulders square above your wrists
• Tuck your hips under by contracting your abs
• Keep your neck long and relaxed
• Focus on something directly underneath you to keep your spine and neck neutral
• Keep your back flat (your body should be in a straight line)
• Stay up on your toes and keep your heels down, low, or flexed
Mary P. Trontz
Certified Fitness Trainer & Independent Team Beachbody Diamond Coach
Mary P. Trontz is a Certified Fitness Trainer and an Independent Team Beachbody Diamond Coach. She obtained a Bachelor of Business Administration from the University of North Florida. Currently, she spends her time as a bootcamp instructor, personal trainer, fitness coach and nutrition consultant.
Thank you, Mary, for sharing this strength-building exercise for our core, in just a few minutes a day! If you’d like to use this platform to help stay accountable to new ways you can improve your well-being, list your SMART (specific, measurable, achievable, realistic, timely) goal below in the comments!
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Illumined Life Leadership 
July 1, 2014 at 8:05 am
Really enjoyed the article. Fantastic.
July 1, 2014 at 10:22 am
Thanks for reading, Chuck! We appreciate the feedback. Be well, Monique
July 14, 2014 at 5:14 am
Whoa all kinds of superb knowledge.
July 16, 2014 at 7:39 pm
Grateful for this post. Really Cool.