Are you up for an April challenge?
Grab a wall and sit down.
I’m committed to revisiting an old friend that’s been neglected – the plank trifecta – and to embrace an isometric exercise I’ve never done consistently before – the wall squat, or wall sit, if you prefer – because that’s what it looks like.
If you are a long-time reader, you know my passion for planks – they have done me well over the years and have proven to be transformative to tighten my core. And yet, I have allowed planks to fall by the wayside from my daily routine.
A great way to start a habit/routine is to incorporate it into another one that is already established – like I do every morning with arm exercises while using my pour-over method to brew coffee, (explained in a recent post, February 27th).
The coffee making process is firmly established. All I had to do was tweak it a bit to give my biceps and shoulders a great workout.
It’s been just a few weeks, but I can feel the difference; and my non-dominate arm is now much stronger than when I started.
So, to successfully start a new habit, I have added a simple sticky note in view of my office desk, that reminds me to do my planks and wall sit before I get deeply involved in daily writing projects.
I can report that today’s initial return to planks was quite acceptable: thirty seconds each of straight arm, forearm, and knee planks. Beginners may start with as little as fifteen seconds of the easier knee plank, and gradually lengthen time before adding another position.
What a workout! After only a minute and a half, I experienced a more rapid heartbeat and shaky muscles. Awesome!
Please check with your health care provider before starting any kind of new exercise, and if pain is experienced at any time, stop exercising.
A review of plank techniques may be found HERE.
That smooth surface on the Murphy bed in my office is the perfect place to do my wall sits.
Somehow, the idea of using a painted wall to scooch down into the wall sit position didn’t seem proper to me – I mean, what if my back were to sweat or the color of my clothes were to mar the paint?
Now, the perfect set-up is staring at me every day. No excuses.
If you are not used to the wall sit – and I am not – it can be a bit of a challenge. I eked out 30 seconds today, and my thighs were definitely talking to me.
And that’s okay.
Eventually, I will do my first set of three, thirty-second wall sits.
In time.
A review of the wall sit exercise may be found HERE.
Planks and wall sits are called isometric exercises, and they can be an important part of our regular routine for strengthening core muscles and increasing joint stability.
Isometric exercises produce no movement – muscles are held in a certain position which creates muscle fatigue, but is less challenging to the joints than regular exercises.
Here are five benefits to incorporating isometric exercises:
They help us get in shape without a high intensity workout and are a good start for an exercise program.
Isometric exercises help maintain muscle and joint strength.
Wall squats, especially, have been shown to lower blood pressure.
Rehabilitation after injury or surgery is helped with isometric exercise.
Those with osteoarthritis can build strength and increase range of motion doing isometric exercise as a warm-up to traditional exercise.
The Cleveland Clinic has a great summary about isometric exercise and offers additional exercises to try out HERE.
For now, planks and wall sits are my April challenge. How about you?
In health –
Deidre
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