Over 60? Hold the arm plank this long and your core will beat 90% of your peers.
The arm plank is an exercise that personal trainers love for older adults. It is stellar for increasing core stability and improving balance. In addition, it is easy on the hands. This is an isometric bodyweight exercise that involves keeping your body perfectly straight and balancing on your elbows, hands, and toes. Balance is important as you age building strong core strength.
If you want to learn if you basic stability stronger than 90% of your peers, see if you can hold an arm plank long after 60 years.
The difference between core stability and core strength
Core stability is completely different from core strength.
according to Carly Harveypersonal trainer, online coach and Clubbercise instructor at Champneys, “Core strength is the ability of the core muscles to generate force, transfer heavy loads, while core stability is the ability to maintain alignment of the spine and pelvis during movement or resistance to movement.”
The benefits of doing planks as you age
The arm plank is a great way to assess your body’s ability to maintain spinal alignment against the stress of gravity.
“This type of exercise engages the core muscles to stabilize the spine, pelvis, and shoulders; it’s very different from typical strength-generating core exercises like sit-ups,” Harvey said. “After age 60, this type of exercise is very important because core stability is closely related to balance, posture, mobility and fall prevention.”
What muscles are involved in the handstand?
When performing the arm plank, the core muscles include the rectus abdominis, transverse abdominis, internal and external obliques, spine, shoulders, hamstrings, and deep stabilizing muscles around the spine and pelvis.
“These muscles are critical to healthy aging because they help maintain good posture and support the lower back so a person can move independently in everyday life,” Harvey said. These muscles protect the body by improving balance and keeping the body stable to avoid falls and injuries.”
How to make an arm board
- Consider an arm plank with your hands on the floor, elbows under your shoulders, and hands parallel to your body, shoulder width apart.
- Keep your body straight from head to toe.
- Engage your core, legs, and glutes while holding the position.
How long do you keep it?
For adults over 60, the longer you can hold the plank with proper form, the more it shows how strong your core stamina is. It’s important to remember that you can increase your plank hold time with regular practice, but your main focus should be on good form and proper coordination.
According to Harvey, “A ‘stronger than average’ elite time scale would be 90 seconds or more; these metrics are based on functional fitness assessments.”
Alexa Mellardo
Alexa is a freelance writer, editor and content strategist in Greenwich, CT. She has over 11 years of experience in health, fitness, nutrition, travel, lifestyle and home. Read more about Alexa
