The plank is one of the most effective exercises for building core strength and stability. It works your abdominal muscles, lower back, shoulders, and hips. It can be done anywhere, requires no equipment, and is suitable for people of all fitness levels. However, many people don't do it correctly, which can lead to injuries or less-than-optimal results. In this article, we will discuss how to do a plank correctly every time.
Step 1: Get into position
To start, place your hands or forearms on the ground directly under your shoulders. Your elbows should be at a 90-degree angle. Your feet should be shoulder-width apart, with your toes curled under. Your body should form a straight line from your head to your heels. Your neck should be in line with your spine. Your gaze should be towards the ground.
Step 2: Engage your core
Before you start the plank, engage your core muscles. To do this, draw your navel towards your spine. Imagine you are pulling your belly button towards your backbone. This will help you maintain a straight line from your head to your heels.
Step 3: Squeeze your glutes
Next, squeeze your glutes. This will help to stabilize your lower back and prevent it from sagging.
Step 4: Keep your shoulders relaxed
Make sure your shoulders are relaxed and away from your ears. You don't want to tense your shoulders or hunch them up towards your ears. Keep your shoulder blades down and back, as if you are trying to put them in your back pockets.
Step 5: Breathe
Don't forget to breathe while you are holding the plank. Inhale deeply through your nose and exhale through your mouth. This will help you relax and stay focused.
Step 6: Hold the plank
Hold the plank for as long as you can. Start with 10-15 seconds and gradually work your way up to 1-2 minutes. If you feel any discomfort or pain, stop immediately. Take a break and try again later.
Step 7: Release the plank
When you are ready to release the plank, slowly lower your body to the ground. Take a few deep breaths and then repeat the plank exercise.
Tips for doing a plank correctly
Start slow: Don't try to hold the plank for too long at first. Start with short intervals and gradually increase your time as your strength and endurance improve.
Don't hold your breath: Breathing is crucial during the plank exercise. Inhale through your nose and exhale through your mouth.
Keep your body straight: Your body should form a straight line from your head to your heels. Don't let your hips sag or lift them too high.
Engage your core: Engaging your core muscles is important for maintaining good form and preventing injury.
Keep your shoulders relaxed: Keep your shoulder blades down and back, away from your ears.
Focus on your form: Don't sacrifice form for duration. It's better to do a shorter plank with good form than a longer plank with bad form.
Use a mirror: Use a mirror to check your form and make sure your body is straight.
Add variety: To keep things interesting, you can try different variations of the plank, such as side planks, forearm planks, or plank jacks.
The plank exercise is a fantastic way to build a strong core, improve posture, and enhance overall fitness. However, doing it correctly is crucial for optimal results and to avoid injuries. Remembering the steps mentioned above and incorporating them into your workout routine will help you do a plank correctly every time.
To add more variety to your plank routine, try incorporating different plank variations. Side planks are excellent for working your oblique muscles, while forearm planks can help to strengthen your shoulders and arms. Plank jacks, where you jump your feet out and in while holding the plank, can add a cardio element to the exercise.
Another way to challenge yourself is to increase the length of time you hold the plank. As your strength and endurance improve, aim for holding the plank for one to two minutes or longer. You can also try adding weights to your plank routine by placing a weighted plate or sandbag on your back.
It's important to remember that while the plank exercise can be challenging, it should not cause pain or discomfort. If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional. Additionally, it's essential to maintain good form and not sacrifice it for the sake of duration.
In conclusion, doing a plank correctly every time requires proper form, engaging your core, keeping your shoulders relaxed, and breathing. Adding variety and challenging yourself can also enhance the exercise's benefits. Incorporating the plank into your workout routine is an excellent way to build core strength, improve posture, and enhance overall fitness.