However, it’s essential to learn how to properly perform the plank to reap all its benefits without causing injury. Below are the steps to follow for a perfect plank as a beginner.
Step 1: Starting Position
Begin with a push-up position on the floor. Your hands should be directly below your shoulders, with your toes resting on the ground together. Your body should be in a straight line, ensuring that your hips aren’t too high or too low.
Step 2: Placing Your Forearms
Once you get into the starting position, place your forearms on the ground where your hands were. Ensure your elbows are positioned below your shoulders. Your arms should be parallel to one another and shoulder-width apart, palms flat on the floor.
Step 3: Maintaining Your Form
As you face down, keep your neck in line with your spine; avoid looking up or down. Keep your core muscles and glutes engaged throughout the entire position. All muscles working together will ensure that the exercise comes with full benefits.
Step 4: Breathing
Breathe deeply and slowly, taking in through the nose and out through the mouth. Ensure you don’t hold your breath; it’s easy to hold your breath due to the concentration, but it’s crucial for your muscles’ oxygen intake.
Step 5: Time Allocation
As a beginner, you may have a challenging time holding the plank position for long. Start with a twenty-second hold for at least three sets. With each week, gradually increase the time by 5-10 seconds. Your goal is to reach a one-minute hold once you’ve built up your strength.
Step 6: Exiting the Position
When finished with the plank position, lower your knees to the ground first before relaxing the rest of the body. It’s important to safety exit the position without jerking the spine or injuring yourself.
In conclusion, performing the plank is an excellent way to build your core strength as a beginner. However, make sure you’re maintaining proper form throughout the position, breathing correctly, and allocating appropriate time. Additionally, it’s crucial to increase your time increments to build up your strength gradually. Incorporating other core exercises as part of your routine helps to enhance your core strength, and you get optimal results.
If you’re starting, stay committed and patient with yourself. As we all are different, progress will vary from person to person. Stick with the routine, and you’ll eventually be able to hold the plank for more extended periods of time without compromising on quality. Begin today with a perfect plank to keep up with your healthy lifestyle.