Plank
The plank is a fantastic exercise that trains your core while activating shoulders, back, and hips. It is an isometric exercise, which means you hold a static position that 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 your abdominal muscles and lift your body off the floor. Ensure that your body forms a straight line from head to heels.
- Hold the position: Avoid letting your hips sag or lift them too high. Keep your head in a neutral position and look down at the floor.
- Breathing: Breathe calmly through your nose and exhale through your mouth.
Common mistakes
Avoid these mistakes during the plank:
- Dropping hips: If your hips sink, it can strain your lower back. Keep your hips aligned with your body.
- Neck bending: Looking forward can create unnecessary tension in the neck. Instead, look downward and keep your head neutral.
- Bent knees: Remember to keep your legs straight to activate the entire core.
Modifications and variations
If you need easier versions of the plank, try these:
- Knee plank: Instead of being 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 oblique abdominal muscles.
Reps 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 appropriate rest in between.
Breathing tips
During the plank, it is important to maintain calm and controlled breathing. Breathe deeply through your nose and slowly exhale through your mouth. Avoid holding your breath, as it can cause tension.