A strong core provides a solid foundation for improving everyday functioning as well as becoming more physically active.  Your core muscles are important for overall stability and balance, both of which usually decrease due to being sedentary and jobs that require prolonged sitting.  When your core muscles are weakened, posture is affected, your back may hurt, and your hips are impacted as well.

The plank is an excellent exercise for developing a strong core.  This exercise works all of the abdominal muscles (rectus abdominus, obliques, and transverse abdominus) as well as the muscles in the front of the thigh (quadriceps) and hip (hip flexors).   Here are a few important things to keep in mind when doing a wall plank:

• Your thighs, hips and back should form a straight line.  Be sure your hips do not stick out.
• The further your feet are away from the wall, the more challenging the plank will be.
• Start by holding the plank for 30 -60 seconds at a time and work your way up to 6 repetitions. Once you are able to do this it is time to progress to a modified plank on the floor.

To do a wall plank:

• Stand facing a wall and place your forearms on the wall about shoulder width apart and with your elbows just below shoulder height. Be sure to keep your shoulders relaxed and away from your ears.
• Walk your feet back as far as you can without lifting your heels off the floor (about 2-3 feet).
• Press your forearms into the wall and engage your abdominal muscles by pulling them towards your spine.  Contract your glutes as well. Hold for 30-60 seconds.  You should also feel the muscles in your core contract as you push into the wall.  Repeat 3 times.
• Be sure to breathe!