The Plank Pose: An Athlete's Key to Establishing Core Strength

All athletes, especially those involved in more endurance-based sports, need to pay special attention to their cores as they train. If the middle of the body owns a strong yet flexible set of muscles, the remainder of the body where the larger, more substantial "show me" muscles live can produce the results the athlete needs.

For example, if a triathlete trains the core consistently, he'll find that his hips stay higher during the swim, his legs don't drain as fast on the bike, and his posture remains solid during the long run to the finish. The core muscles center and balance the body, and they provide it with a sense of stability that, if not constructed well, can hinder even the most dedicated and driven athlete.

With this in mind, we should all understand that training the core doesn't need to become an acrobatic workout meant for a contortionist. Instead, the basic principles of core training essentially exist in one simple pose: the plank. While there are many other movements to use, this position, which represents the foundation for any core training session, is clean, effective, and requires no equipment whatsoever.

To get this pose into your workout now, just follow the easy steps below to get the right form.

1. Go face-down on the ground, pushing yourself up onto either your hands or elbows-more advanced.

2. Put the weight onto the balls of your feet as you come up onto your toes, creating a straight line between your heels and shoulders.

3. Make certain your hands or elbows are directly under your shoulders.

4. Straighten your legs entirely.

5. Center your hips. If they are too low, you'll feel strain in your lower back. If they get too high, you'll feel excessive pressure on the upper back and shoulder area. Keep them in the middle and focus your energy there.

6. Lengthen your neck, which will help you keep the right posture/position in your shoulders.

7. Look down with your eyes toward the tops of your hands.

8. Hold for as long as possible-beginners should try for 10 to 15 seconds, but breathe consistently and easily. Focus on the breathing and the deep muscles in the core.

9. Do three to five sets, and complete this rotation three times a week. It may not seem tremendously taxing, but over time you'll see a marked difference, not only in the way you look, but also in your performance.

If you want to make some modifications to increase the intensity, try being on your elbows and forearms or raising one leg at a time. Mixing up the pattern and tricking the muscles will help you avoid a plateau and keep you fresh. In the end, you'll find that not only has your core gotten stronger, but also your mental focus and determination have become much sharper.