Exercise Snacks and Core Strength

Welcome to 2025!

This year we are going to get very practical. Practical assessments, practical stretches and mobilizations and practical exercise routines. My 2025 resolution is to produce a newsletter every two weeks and begin hosting online classes. There’s so much written about how to stay vital and fit, but not enough hands-on, straightforward accessible routines and demonstrations that folks can follow. I think I can help. But to date I haven’t converted enough of my ideas or my knowledge into practice. That has to change for SecondFifty to be a viable resource.

The good news is that with a little effort and commitment, and with proper sequencing you can safely preserve your vitality and maximize your healthspan for many years to come. Basic maintenance is our primary goal—simple, actionable, no-BS functional fitness.

And you can help. I’m going to flesh out the newsletter, the website and the offerings. Please let me know what topics areas you are interested in so I can provide guidance and support.

To that end, I want to thank Kim, a subscriber from a ranch in the southwest who sent me a note saying she appreciated the wall-sit assessment and exercise featured in November. Kim has been doing the wall-sit to get stronger and asked for more simple “exercise snacks” that she can do throughout the day. Short, simple little sequences that only take a few minutes but introduce strength or mobility into our routines. It’s a great idea, and I’m going to build up a library of them for our community.

Continuing our series on measuring functional fitness, today’s newsletter highlights an assessment that measures core strength. It's also a neat little exercise snack that will help you improve your results as you get stronger.

Assessment #2 – Core Strength

A strong core supports all the movements of our body. It supports and aligns the spine and back, maintains proper postural alignment of the joints, helps with balance and breathing, distributes load and absorbs and re-directs external forces efficiently. The 35-plus muscle groups of the abdomen and lower back that connect into the pelvis from the spine and hips also protect our organs. When the core is weak, other systems are called upon to do its work, which leads to imbalance and injury. When we increase stress through exercise - adding load, twisting, bending, lifting, we need a strong core to protect and assist our movements. Unexpected demands on the body – a slip on the ice, lifting a suitcase to an overhead bin, moving a heavy box, picking up a wiggly grandchild, all of these rely on a strong core to function well.

Let’s do the test!

The Plank Hold. (detailed instructions below) This exercise is straightforward. The goal is to hold a plank position for two minutes. A two-minute hold suggests an engaged and healthy core. For extra credit you can perform the same assessment with the side plank, which will likely be more difficult.

Don’t worry if you can’t hold the position for very long. The idea is to uncover areas of weakness so we know what needs attention.

If you have back pain, or if you feel back pain when undertaking this exercise, please stop and see the modification, below. If your core is weak your back and rear end will sink down which can put pressure on your lower back. Strengthening the core will help with back pain, but not if we overdo it right away!

If you aren’t able to hold the position with correct form for two minutes, the solution is simple - do more planks! Similar to the wall-sit, planks provide both a measure of strength and a great way to build strength. There are many advanced and targeted core exercises available (information overload) but the plain old plank is a foundational drill and a great place to start. I do both front and side planks at the end of every strength training session.

If you want to improve, start with a plank in the morning and one at night. Gradually increase your time under tension and consider doing more than one set as you get comfortable with the exercise. As a bonus, you will be getting up and down from the floor which is also an important movement pattern we don’t do enough of as we get older! Pair this with the wall-sit and you have the makings of a simple upper and lower body strength-building routine that takes less than ten minutes!

Why not sit-ups for building core strength? Traditional sit-ups are more likely to cause back pain and, if not done correctly, don’t isolate the abdominal muscles we want to strengthen. The plank hold isolates the core, but also engages the shoulders, arms, back, glutes, and legs, providing more of a full-body workout. And importantly, since the primary function of the core is to stabilize, long hold isometric exercises better replicate the role of the core and build endurance.

Step-by-Step Instructions

Performing the plank hold correctly is crucial to maximize its benefits and prevent injury. Check out the photos and follow these instructions to ensure proper form and technique:

1. Starting Position
   • Begin by lying face down on the floor or a mat
   • Place your forearms on the ground with your elbows aligned directly under your shoulders
   • Your arms should form a 90-degree angle at the elbows
   • Place your hands palms down on the mat or floor
   • Bend your toes and place them on the ground, preparing to lift your body. You may want to wear shoes for this to relieve pressure on your toes

2. Assume the Plank Position 

   • Engage your core muscles and lift your body off the ground, forming a straight line from your head to your heels

   • Ensure that your hips do not sag or lift too high; maintain a neutral spine

   • Keep your head in a neutral position, avoiding any upward or downward tilt

   • Your gaze should be focused on the floor, just ahead of your hands

3. Hold the Position for as long as possible, up to 2 minutes

   • Maintain the plank position by keeping your core and glutes tight and your body in a straight line.

   • Breathe steadily. Don’t hold your breath!

   • Hold the position for as long as possible, up to the goal of two minutes

4. Return to the starting position

   • Slowly lower your body back to the ground, maintaining control throughout the movement

Knee Plank Modification - This variation reduces the intensity, making it ideal for beginners.
• Begin in the standard plank position
• Lower your knees to the ground while keeping your core engaged
• Follow the directions in steps 2 and 3, above

Extra Credit – Side Plank 
Same idea as the regular plank, but this variation targets the oblique muscles, the core muscles on your sides.
• Start in a regular plank position
• Rotate your body to one side, balancing on one forearm and stacking your feet
• Extend your free arm toward the ceiling or drape along your body or hip for stability
• Hold the position for as long as possible, up to two minutes, then switch sides and repeat
• One side will probably be stronger than the other. Good to know!
• In future sessions, start with the weaker side and match the hold time of the weaker side when you work the stronger side to maintain balance

Lower body Assessment: Here’s a link to the lower body assessment from the November Newsletter.

Free Mobility Reboot for Subscribers: As a newsletter subscriber you have access to a six part introduction to mobility filmed by me and available to you using this link and by entering this passcode: mobility! Two hours of step by step instruction on how to regain and retain flexibility and mobility. The passcode is case sensitive, so enter exactly as you see it here.

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Who Sent this Newsletter:

I’m George Harrop, founder of SecondFifty — an online resource for people who want to prioritize their health and wellbeing by taking a common-sense approach to nutrition and fitness.