The "core" is the area of the body consisting of the abs, lower back, hips, and glutes (your behind muscles). Having a strong core is essential to protect the spine and avoid injuries. It also plays a key role in overall athletic performance, being at the center of all movement. If you want to increase your power or overall mobility, start working on your core.
This past school year the 5th graders performed "planks" at the end of our dynamic warm-up. A plank is not a complex exercise, yet it is a challenging one. Planks are performed by placing all one's body weight on the forearms and toes. The rest of the body, from the head to the ankles, should be straight and rigid. The back should be flat, in alignment with the legs. Then it is simply a matter of holding this position as still as possible. If this version is too difficult, a modified version can be attempted. A modified version is different only in that the knees can touch the ground (so knees and forearms are touching the ground). This is a great exercise to add to your fitness routine. Below is a video of the SDA 5th graders holding a plank for about 10 seconds.
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