Fitness Funda Of The Week By K11 – ‘Abs Of Steel – The Plank’

Of late a lot of interest has been generated in ‘Core Training’. Sadly, it is wrongly promoted as an exercise that will give you a flat tummy.

So what are ‘Core Muscles’ and why are they important to the body?

Core, as the name implies, is the central or fundamental part. In the body, the core consists of all the muscles that encompass your midsection, which are the deep abdominals, back, hips and the pelvic floor. You cannot see and feel your core muscles. You can think of them as a link that connects your upper and lower body.  The work of the core muscles is to support the spine and pelvis when the body is moving.

Working the core muscles can help prevent injuries, reduce back pain, improve posture, improve exercise performance and make household tasks easier. Core training exercises target the strength and endurance of the core muscles. A good way to train the core is to do ‘The Plank’ where activation is done by gently drawing the navel – your belly button towards the spine.


  • Lie down on your stomach, with elbows bent beneath the shoulders and forearms on the floor, palms fisted. Bend the ankle; your toes curled inwards. Point the chin down, this way your neck is in neutral position. INHALE
  • Engage the core muscles by drawing the navel in towards the spine. Lift knees, hips and abdomen off the floor, EXHALE.
  • Hold this position for 10 seconds. Breathe normally.

Note that your body forms a straight line and resembles a plank. Your ears, shoulders, hips, knees and ankles are in one line. Keep your stomach braced; don’t allow the lower back to sag. You can repeat 3-4 times, pausing for a couple of seconds between reps.

Lata Rajan
Senior Faculty (Exercise Science)
K11 Academy of Fitness Sciences
Fitness Icon Kaizzad Capadia


Leave a Reply