The plank is a great way to work on your abdominal and core muscles. To ensure you keep your core strong and stable, add this exercise to your ab workout program. It can also be used as the basis for a core muscle strength and stability test. Plank is an isometric exercise which but it is a bit like cardio exercise, Certainly, when you engage your muscles, it can also help to boost your calorie burn. Strengthening the core is an important aspect of anyone who workout. It just does not feel good to have a strong but also looks good.
It helps to stabilize, balance, and power the body during just about every other activity that is why Plank is a core strengthening isometric exercise and It involves holding a position and it commits abdominal muscles and external oblique and internal oblique muscle. You can also add some variations to plank to form it more fun and effective like forearm plank, side planks, or with hip-dips, and lots more.
Benefits of doing Plank
Steps to perform a Plank
Step 1: Get into the position of plank, face down with your forearms and toes on the floor. Your elbow should be touching the ground and keep your head relaxed.
Step 2: Engage your abdomen by pushing your nave towards your spine. Keep in mind that your torso should be straight all the time during the Plank position.
Step 3: Hold this position for about 30 seconds if you are a beginner but if you can extend the time you should definitely. And, at last, get back to the neutral position.
Although, Planks aren’t supposed to be giving any injury or back pain stil, if you are facing any kind of issue like back pain particularly then you must not be doing this correctly. Here is mentioned some of the common mistakes that people do while doing Planks.
Common Mistakes made that can cause back pain
- Arching your back: If you make an arch with your back while doing plank then, you are not engaging your abdominals accurately and you are laying more weight on your arms. Just to be sure you are keeping your shoulders down and wide, concentrate and keep checking on the position of your back.
- Sagging your hips: The most common mistake people make is they force their body to their plank duration. This can cause you back pain. So when you feel tired then that is the time to stop your plank or your hips will start sinking.
- Tilting your head up: Your neck should be in line with your body, not tilted up, which could cause strain on the neck. Keep looking down at the floor.
Also, consider reading 5 EXERCISES FOR ABS AND OBLIQUE MUSCLES