Planks are excellent for abdominal and core strengthening exercise.Planks does not only work your abs muscles but it also works your core muscles that run from the pelvis along the spine and up to the shoulder girdle.Add planks to your daily exercise for a strong core and also to burn a bit fat around the abdominal.
The planks can be easy or difficult depending on how you do the plank.The tension when doing a plank should be on your shoulder, toes and most of the tension should be on your core at least 80 percent of the tension should be on your core.You can hold a Plank from 30 seconds to 4 minutes depending on how strong is your core and back muscles.
Steps to do a plank successfully
Find a place where there is enough space for you to extend your whole body comfortable.
1.Face down and get in the planks position with your elbows on the floor.You elbows needs to be directly under your shoulders and your forearms must face front.
2.Your back should be straight.
3.Use your toes and shoulders to keep your form ccorrect
4. Flex your core now
6. Hold this position for 30,60,90 or how many seconds you can hold that position flexing your core.
Muscles that must be used when doing the planks
- Squeeze Your Glutes
- Maintain Upper Back Tension
- Flex Your Abs(flex this the most)
- squeeze your quads to straighten
5. Contralateral plank
Common mistake that people make when doing a plank
Arching back (Avoid this)
When you arch your back you take the tension away from your abdominal muscles and you wont be able to squeeze and strengthen youre core enough.
Tilting you head up
Your neck should be in line with your body, not tilted up, which could strain the neck. Keep your gaze down at the floor.
Not using a training mat
You can hurt your elbows if you keep doing planks on a hard surface and get joint problems so please use a mat to avoid getting hurt and your elbows should feel comfy since you are exerting pressure on you elbows.
I f you sag your hips you take the tension off you core and tend to feel it more on your hips so lift you hips and buttocks a bit.This sagging hips happens when you are a beginner because you are not use to planks and your core is not that strong so you will get better eventually.
Planks are great to strengthen your core but if you are aiming for a curvy six pack then there are tons of other exercises you can do.