If you’re looking for an effective exercise that can help increase your core strength, stability, and balance, the plank is the way to go. This simple yet challenging exercise can be done anywhere, and it only takes a few minutes of your time. Below, we’ll show you how to do a proper plank and how to build up to a longer hold.

Step 1: Get into the Starting Position

To begin, start with your hands and knees on the ground. Make sure your hands are directly under your shoulders, and your knees are directly under your hips.

Step 2: Straighten Your Legs

Now, step back with one leg at a time until you are in a push-up position. Your body should be in a straight line from your head to your heels.

Step 3: Get in Position

Engage your core, and hold your body in this position. Keep your head, neck, and spine in a neutral position, and make sure you don’t let your hips sag.

Step 4: Hold for as Long as You Can

Try to hold the plank for as long as you can, aiming for at least 30 seconds. If you’re new to the plank, it’s perfectly fine to start with shorter holds and work your way up.

Tips for Building a Strong Plank

1. Use proper form

Make sure your body is in a straight line from your head to your heels. Keep your core engaged, and don’t let your hips sag toward the ground. If you’re having trouble maintaining proper form, try placing your forearms on the ground instead of your hands.

2. Breathe

Focus on your breathing, taking deep breaths in and out through your nose. This will help you relax and stay in the plank for longer.

3. Add variation

Once you’ve mastered the basic plank, try adding some variation to make it more challenging. You can try a side plank, where you lift one arm and leg off the ground, or a plank with knee tucks.

4. Increase the time

As you get stronger, try to hold the plank for longer periods of time. Aim for at least 60 seconds, and work your way up to two or three minutes.

In Summary

The plank is a simple yet effective exercise that can help increase your core strength, stability, and balance. To perform a proper plank, start in a push-up position with your hands directly under your shoulders and your body in a straight line from your head to your heels. Engage your core, and hold the plank for as long as you can, aiming for at least 30 seconds. As you get stronger, try adding some variation to make the exercise more challenging, and work your way up to longer holds.

Quest'articolo è stato scritto a titolo esclusivamente informativo e di divulgazione. Per esso non è possibile garantire che sia esente da errori o inesattezze, per cui l’amministratore di questo Sito non assume alcuna responsabilità come indicato nelle note legali pubblicate in Termini e Condizioni
Quanto è stato utile questo articolo?
0Vota per primo questo articolo!