by
iciclombard 01
| Oct 23, 2023
Imagine an exercise that looks easy but works wonders for your body. We are talking about planks! This deceptively simple yet remarkably impactful exercise is a cornerstone for building core strength and stability. Whether you are a workout enthusiast or just a novice starting your fitness journey, learning how to do a plank correctly can make a big difference. Here, we will explain how to do a plank, paving the way for a stronger core and improved overall fitness.
Steps to do a plank
These steps will teach you how to do plank exercises correctly:
To begin, position yourself on the floor, resting on your forearms and knees. Your elbow should remain aligned directly under your shoulder; your palms should remain flat on the ground. Extend your legs straight behind you, balancing on your toes. Engage your core muscles while drawing your navel towards your spine, ensuring your body forms a straight line from head to heels.
As you hold this position, keep your body straight without letting your hips sag or your lower back arch. Imagine your body as a wood plank, maintaining a steady form and alignment. Engage your core, quads and glutes to provide stability and support.
Breathe naturally as you hold the plank position. It’s essential to avoid holding your breath, as it can create unnecessary tension. Aim to start holding the plank for around 20–30 seconds. As you become more comfortable, gradually increase the duration, working your way up to a minute or more.
Now that you have learned how to do a plank, remember to be careful so as to benefit from its effectiveness. Avoid common mistakes, i.e., letting your hips sag, raising your hips too high, allowing your head to drop, or locking your elbows. Focus on maintaining a straight line from head to heels throughout the exercise.