Core Strength – The 1/2 Prone Hold
Introduction
The 1/2 prone bridge, prone hold, or plank is a great introductory core strengthening exercise. Like many core strengthening exercises it is isometric, that is, it holds a static position for a prescribed duration.
Muscles Exercised
The prone hold strengthens the abdominals, back and shoulders including;
Erector spinae
Rectus abdominis
Transversus abdominus
Glute maximus
Trapezius
Rhomboids
Rotator cuff
It is important to note that the large movement muscles such as the erector spinae and rectus abdominis will often take over from the stability muscles unless you pre contract the pelvic floor and deep abdominals.
When to do it
Its important to consider when a core exercise should be incorporated into a training program. When a training session involves heavy lifts that require maximum stability it is not advisable to have pre fatigued these muscles and increase your risk of injury.
1-2 dedicated core strengthening sessions should be performed each week with at least 2 days recovery. Improvements in your core can be enhanced by incorporating your core training into each traditional strength exercise.
This is done by consciously setting or pre contracting your pelvic floor and deep abdominals prior to your lift and holding them for the duration of exercise.
Instructions
Begin in a lying position face down, pre contract your pelvic floor and deep abdominal muscles. Support your body by placing your forearms on the mat directly under your shoulders and resting on your knees. Lift your body until it is parallel to the floor. You should be looking at the mat directly under your head. Hold this position for the prescribed exercise parameters.
Key Points:
Ensure that you do not drop through the hips and that your scapulae remain in the set position. Maintain a strong pelvic floor and deep abdominal contraction.
Exercise Parameters
When starting out try following these exercise parameters
1-2 sets X 1-2 reps for 30-45 second hold with 60-90 seconds rest.
Once you can achieve this increase the duration and then progress to a more advanced exercise.
Video of this exercise can be found at miles browning.com