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How to do a Plank

Strengthen your core and improve overall body stability with our step-by-step guide on how to do a plank, a fundamental exercise for building core strength.

  • 20 Oct 2023
  • 4 min read
  • 18 views

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:

  • Starting position

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.

  • Maintaining the plank

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.

  • Breathing and duration

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.

  • Common mistakes to avoid

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.

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  • Progression and variations
  • Once you have mastered the basic plank, it’s time to level up. Explore variations such as the side plank (i.e., balancing on one forearm and the sides of your foot), the plank with leg lifts or the plank with shoulder taps. These variations engage different muscle groups and add more challenge to your routine.

     

    Conclusion

    Learning how to do a plank can be a game changer for building core strength, improving posture and enhancing overall stability. By following these steps, you will be well on your way to mastering this foundation exercise.

    Include planks in your fitness routine a few times a week, gradually increasing the duration and exploring variations. Consistency is key, so stick with it and watch your core strength soar. Whether you’re aiming to rock that summer swimsuit or simply want to feel stronger in your daily activities, this exercise can be your ticket to a solid core and improved fitness.

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