Plank
The plank is a fantastic exercise that trains your core and activates the shoulders , back and hips . It is an isometric exercise, which means that you hold a static position, which strengthens and stabilizes the body.
Correct form and technique
To perform the plank correctly, follow these steps:
- Starting position: Lie on your stomach and place your elbows directly under your shoulders. Your forearms should be flat on the floor and your feet should be hip-width apart.
- Activate the core: Tighten the abdominal muscles and lift the body off the floor. Make sure the body forms a straight line from head to heels.
- Hold the position: Avoid dropping your hips or lifting them too high. Keep your head in a neutral position and look towards the floor.
- Breathing: Inhale calmly through the nose and exhale through the mouth.
Common errors
Avoid these mistakes during the plank:
- Sagging hips: If your hips are sagging, it can put strain on your lower back. Keep your hips in line with your body.
- Bending the neck: Looking forward can create unnecessary tension in the neck. Instead, look down and keep your head neutral.
- Bent knees: Remember to keep your legs straight to activate the entire core.
Modifications and Variations
If you need lighter versions of the plank, try these:
- Plank on knees: Instead of standing on your toes, lower your knees to the floor. This makes the exercise easier and gentler for beginners.
- Side Plank: Perform the plank on one arm and focus on strengthening the obliques.
Rep count and sets
Start by holding the plank for 20-30 seconds as a beginner and gradually increase the time up to 1 minute or more. Repeat for 3 sets with adequate rest in between.
Breathing tips
During the plank, it is important to have calm and controlled breathing. Breathe in deeply through the nose and exhale slowly through the mouth. Avoid holding your breath as this can create tension.