To perform a standing plank correctly, focus on proper alignment and core engagement. Here’s a step-by-step guide:
Steps for a Standing Plank
The standing plank, while less common than the floor plank, is an excellent way to build core strength and improve posture. Here’s how to do it correctly:
- Starting Position:
- Stand facing a wall.
- Position yourself an arm's length away from the wall.
- Hand Placement:
- Place your hands flat on the wall, ensuring your wrists are aligned with your shoulders.
- Spread your fingers comfortably for better stability.
- (Modification: If you are struggling with wrist stability, you can place your elbows and forearms on the wall for a modified version)
- Body Alignment:
- Take a step back with your feet, creating a slight angle between your body and the wall.
- Your body should be in a straight line from your head to your heels (or toes, depending on your positioning).
- Core Engagement:
- Tuck your bottom slightly by tilting your pelvis forward.
- Actively engage your core muscles by pulling your belly button in towards your spine. This is essential for maintaining proper form and stability.
- Holding the Plank:
- Hold the position for two or more seconds. Focus on maintaining good form and engaging your core.
- Don't hold your breath, breathe normally throughout the exercise.
Key Points To Remember
- Wrist Alignment: Keeping your wrists aligned with your shoulders prevents injury. If using the modification, ensure your elbows and forearms are also aligned to prevent joint stress.
- Core Engagement: Engaging your core properly not only increases the effectiveness of the exercise but also protects your lower back from injury.
- Body Positioning: Make sure your body is in a straight line to maximize the benefits and prevent strain on certain areas.
Benefits
- Improves core strength
- Enhances posture
- Strengthens shoulders, arms and core muscles
- Can be a low impact alternative to floor planks
- Builds stability
Common Mistakes to Avoid
- Sagging in the lower back
- Letting your core muscles relax
- Not aligning wrists and shoulders correctly
By following these steps, you can perform the standing plank effectively and safely.
