Strengthen your core and glutes with this move to outmuscle the aches and pains of ageing
Time waits for no man. Strengthen your core and hips with this move and you’ll beat back pain, plus you’ll move well for longer.
As you get older, training to turn back the years is laudable. It can be effective, too – you just need to be smart about the muscle groups that you target. Focusing on your biceps will do little more than massage your ego.
“Well-oiled hips and a strong core will not only improve your lifts and athletic performance in the gym, they’re crucial to the mobility required to keep you moving in later life,” explains CrossFit coach, David Marshall. “It’s simple: either you use it or you lose it.”
The more you move it, the more you’ll stop the aches and pains creeping in, too. Simply put, the move can help bulletproof your back, increase hip mobility and transfer strength to bigger lifts by solidifying your core.
Marshall suggests deploying this plank upgrade at the start of your session, allowing you to focus on slower reps of three seconds down, three seconds up, staying in the 8-15 reps range. That’s plenty enough time under tension to outmanoeuvre Father Time.
How To Do It
1. Band Together
Find yourself a plyo box or claim a free bench at the gym. Start by stepping your left leg into one end of a resistance band and keep it at ankle height. Bring the band up in front of you and loop the other end over your left wrist.
2. Solid Grasp
Set up in a decline plank position by placing your feet on top of a box or bench with your hands on the floor in front, stacked underneath your shoulders. Keep your arms and legs straight at all times and don’t allow your hips to drop.
3. Ups and Downs
Tensing your core to maintain a strong plank position, contract your glute and hamstring to lift your banded leg up, taking it up and outwards, opening your hip. Focusing on the tension in the band, lower your foot slowly to the floor.
4. Back to the box
Reverse the movement, again being careful to contract your core and keep your hips stable to stay balanced. Use your glute to lift your foot back up to the box and repeat slowly for the remainder of the set. Repeat with the opposite leg.
Author: Edward Lane
Source: Men’s Health: Try The ‘Resistance Band Decline Plank’ To Beat Back Pain in a Matter of Weeks