Planks are an effective core exercise, and performing them correctly is key to maximizing benefits and preventing injury. Here's how to do planks correctly, incorporating information about different plank variations:
Understanding the Plank
The plank is an isometric exercise, meaning you hold a position rather than move through a range of motion. It primarily targets your core muscles (abdominals, obliques, lower back), but also engages your shoulders, glutes, and legs.
Step-by-Step Guide to a Proper High Plank
- Starting Position: Begin in a push-up position.
- Hand Placement: Place your hands directly under your shoulders, wrists aligned.
- Body Alignment: Engage your core by drawing your belly button towards your spine. Maintain a straight line from head to heels. Avoid sagging in the hips or hiking your butt up in the air.
- Leg Engagement: Keep your legs straight and your glutes squeezed.
- Head Position: Look down at the floor, keeping your neck in a neutral position. Avoid craning your neck up.
- Breathing: Breathe steadily throughout the exercise.
- Hold: Hold the plank for as long as you can maintain proper form. Aim for 30 seconds to 1 minute, gradually increasing the duration as you get stronger.
Alternative: Low Plank (Forearm Plank)
The low plank is a variation that can be easier on the wrists. The core muscles work just as hard in this plank type as in a high plank.
- Starting Position: Rest your forearms on the ground, elbows directly under your shoulders. Create a fist with your hands, or keep them flat on the floor.
- Body Alignment: As with the high plank, maintain a straight line from head to heels. Engage your core and glutes.
- Rest of Instructions: Follow steps 5-7 from the High Plank instructions.
Common Mistakes to Avoid
- Sagging Hips: This puts strain on your lower back. Actively engage your core to prevent sagging.
- Hips Too High: If your hips are too high, you're not properly engaging your core. Adjust your position to create a straight line.
- Looking Up: This can strain your neck. Keep your gaze down.
- Holding Your Breath: Remember to breathe steadily.
Plank Variations
- High Plank: Described above, hands directly under shoulders.
- Low Plank (Forearm Plank): Described above, forearms on the ground. Just as challenging as the high plank for the core muscles but alleviates pressure from the wrists.
- Side Plank: Engages the obliques (side abdominal muscles). Lie on your side, prop yourself up on your forearm (elbow under shoulder), and lift your hips off the ground.
Tips for Progression
- Start with shorter holds: If you're new to planks, start with 15-30 second holds and gradually increase the duration.
- Practice regularly: Consistency is key. Aim to do planks several times a week.
- Incorporate variations: Once you're comfortable with the basic plank, try variations like the side plank or plank with leg lifts to challenge yourself further.
