Are you looking for the exercise that can work on the multiple sites of your body? Well, Plank exercises have been a phenomenal form, empowering the overall muscles and challenging your balance. Plank pose is like the magical pill for all of us in order to get the toned and trimmed stomach, strong upper body, and sculpted legs.
Not only planks can strengthen your core, in fact, it can also aid in fixing the faulty posture and reducing the lower back pain. Needless to say that the plank pose ultimately speed up your heart rate, providing the tinge of the cardiovascular effect as well. Are you sure that you’re executing the perfect plank pose? Let’s learn do how to do the plank properly.
How to do the plank pose?
If you know the secret of doing the proper plank pose, you can modify it afterward. So, below is the detailed steps that how can you start and enjoy the plank exercise,
- Get into the prone position
- Attain the pushup pose
- Then gently slide your hands under your shoulders with elbows flexed rested on the floor
- Shift your entire body weight on the toes by grounding them on the floor. Don’t apart the toes. Keep them close.
- Keep your upper back flat enough. Avoid dropping down of upper back towards the ground.
- Make sure that your thighs, knees, and calves are lifted up in the air.
- Look at the floor so that your neck and spine should be neutralized
- Maintain this position for about 20 seconds
- Don’t forget to inhale and exhale spontaneously
- Just keep your pace of breathing stable and steady. Don’t compromise your breathing at all.
- Repeat this technique for about 5 times more.
Keep these factors in your mind!!!
Though, the plank pose is not a very difficult pose, but, certain factors can reduce or increase the effectiveness of the plank pose. Are you curious to know all of them? So, what you are waiting for, start reading them now,
- Your body should be aligned straight enough. To have the perfect plank, your entire posture should be maintained in such a way that your body would look alike a straight line from your head to toes.
- Keep your neck in the standard position as well. Don’t flex it completely in order to fix your gaze. In fact, you should try to prevent the forward neck posture. If you’re doing the excessive neck flexion, your neck muscles would get more and more strain, causing neck pain and developing forward neck posture in the future.
- Keep your shoulders protracted so that your upper back won’t drop down.
- By keeping the elbows under the shoulders, your upper body will not only be stabilized, yet, the muscles of the upper body will also get the same amount of force as other poses would have.
- It’s must to keep your tummy tugged in while doing the planks. If you don’t hold the tummy in, all your efforts will be fruitless. So, if you’re doing this mistake, try to fix it out.
- Lock your lower abs tightly. Because lower abs and pelvis help in transferring the bodyweight to the toes, you should pay attention to drawing in your lower abs efficiently.
- Don’t let your lower back too much arched, because, it’ll put the greater strain over the lumbar area. As a result, you can be encountered by the low back pain.
- Avoid over-lifting the butts as well. When you over lift the butts, the weight transference ratio throughout the body will be disturbed. Hence, you should maintain the neutral position of the lower back. Neither it should be too low nor should it be too up-lifted.
- Don’t break the rhythm of the deep breathing in the entire plank pose. Greater you would do the deep breathing, greater you would get the oxygen supply and more your muscles will be involved in the exercise. Thus, the deep breathing is also the integral component of the complete and effective plank pose.
- While holding the plank pose, tighten your butts, core and thighs. At the end, you’ll also get the relaxation effect to your muscles as well.
Follow the 6 Adjustments to Optimize the Plank Pose
Since the plank pose is the isometric exercise, empowering your muscles and increasing the flexibility; certain adjustments can be added in the plank pose to increase the effects of the plank pose. Let’s have a look at them,
- If you’re feeling that wrists are pretty much tight while attaining the plank pose, try to rotate your hands outward slightly.
- To prevent the Hyperextension of the elbows, let your inner upper arms pressed away from one another. Make sure that your biceps are really working hard.
- Just really don’t underestimate the feet. Your 10 toes should be grounded down evenly. If your toes are not getting engaged in the exercise, you would be unable to maintain the plank pose for a longer duration.
- If you’re feeling a pain in your lower back, it can be a potential sign of inappropriate execution of the plank pose. However, pain in the spine could also be the indication of the compensation of the forces in your body.
- Can’t hold the plank with a narrow base? Just slightly apart your feet to increase the base of support.
- If you’re suffering from the Carpal Tunnel Syndrome. Don’t try the plank pose with the extended elbows. In fact, you should also widen your fingers with elbows flexed in order to prevent the complications of the CTS and to amplify the stability of the upper body.
No need of any equipment!!! No need of any particular sets and repetitions!!! No limitation of the time!!! You can do the plank pose anytime and anywhere. Once you’ve mastered with the technique, tailor the sets, repetitions, and hold-time accordingly. Though, the plank pose is popular for strengthening the core, but, it can leave the positive impact on other parts of the body as well if done properly. So, whenever you perform the plank pose next time, try to hold the pose accurately.