Planks and Jumping Rope: Protect your spine and build strength

Low-impact exercises for all fitness levels.

We are going to focus on the importance of rotating and bending to protect your spine while also building strength in your hips and core. One effective way to do this is by incorporating planking exercises into your routine. Planks are a great way to target multiple muscle groups at once, including your legs, core, and hamstrings. These exercises work by challenging your stability, endurance, and strength all at the same time. By holding your body in a plank position and pushing against the wall, you will feel a deep stretch in your lower back, thighs, and backside.

woman doing plank

To properly perform a plank, start by getting into a plank position with your feet together and hands behind your hips. Focus on keeping your body tight against the wall, so you don't fall or shift your position. Hold this position for 10-20 seconds, breathing smoothly and steadily. As you inhale, lower your chest towards the ground, making sure your hands are behind your hips and the back of your neck is in line with your spine.


As you exhale, lift your chest up off the ground a few inches and back to the ground. This movement should be repeated for 10-20 seconds on each side. Another variation of the plank that targets the same muscle groups but also works your arms and shoulders is by alternating arms. This exercise challenges your elbow joint flexibility, which can be beneficial for your overall body strength and mobility. You can also use a weight training plate to add some resistance to this exercise.


But why stop here? we can also add some cardio to our workout routine. One way to do this is by jumping rope. Jumping rope is an excellent way to get your heart rate up, burn calories, and improve cardiovascular fitness. Jumping rope also helps to build agility, coordination, and endurance. Additionally, it is a low-impact exercise that is gentle on your joints, making it a great option for people of all ages and fitness levels. To get the most out of your jump rope workout, make sure to keep your core engaged and maintain good posture throughout the exercise.


As you jump, focus on landing softly on the balls of your feet, and not on your heels. This will help to reduce stress on your joints and prevent injury. In summary, incorporating plank exercises into your fitness routine is a great way to build strength and stability in your core, legs, and back while also protecting your spine. Jumping rope is also a great way to add cardio and improve cardiovascular fitness to your routine. And the best thing? Both the Planks and Jumping Rope are low-impact and easy to do, suitable for all fitness levels. Keep moving, and soon enough you'll start seeing results!