The core, or abdominal muscles, play an important role in trunk stabilization and strength production. The plank is the ideal exercise to target the core. For patients on Androgen Deprivation Therapy, we want to focus on keeping these muscles strong, as fat mass can accumulate in the abdominal region (2).

The core, or abdominal muscles, play an important role in trunk stabilization and strength production. The plank is the ideal exercise to target the core. For patients on Androgen Deprivation Therapy, we want to focus on keeping these muscles strong, as fat mass can accumulate in the abdominal region (2).

Using a chair, position your arms at 90 degrees, weight resting on your forearms, with your elbows underneath your shoulder. Keep your shoulder slightly pulled down and together throughout the movement. Extend your feet strait back behind you, keeping your feet hip width apart. Remain straight from your head down to your toe, not allowing your hips to drop down, or elevate up. Maintain a slight squeeze in your glutes or bum muscles. To modify this exercise, make it less challenging by performing the same movement up against a wall. To make it more challenging, perform the plank on the ground. Start by holding this position for 15-30seconds and gradually build up your time.

An additional benefit to exercise is that it will also help you burn calories making weight management easier (4), and many find that regular exercise actually improves their energy levels(3).

Before getting started, please check with your family physician to ensure this exercise is right for you. Presenter: Mr. Nick Pratap, Kinesiologist, Vancouver, BC

Now Health Network | Local Practitioners: Kinesiologist