Do you regularly do a plank, but do you feel that it is not that effective? You may be making one of these common mistakes.
Fortunately, we have the solution for you.
One of the most common plank mistakes is arching your back. When your core starts to tire from the exercise, it's common to lower your waist toward the floor, so your back is no longer in a straight line with the rest of your body. This mistake may not cause immediate injuries, but it does put stress on your lower back, which can lead to back pain in the long run. This will also make your plank less effective because you no longer have to tighten your core to keep your body up.
The solution:Tilt your pelvis to keep your back straight. Pull your navel toward your spine and tilt your hips up toward your chest to avoid hanging into your lower back. Can you feel the difference?
Looking up at a mirror or clock while planking may help you check your posture or keep track of time, but it will also cause your posture to deteriorate. The key to plank success is keeping your entire body in a straight line from your head to your heels. Lifting your head while planking—especially if you do it several times a week—can cause a sore neck and stiff shoulders.
The solution:Keep your neck long and focus on your hands. This prevents tension on your neck and your muscles will not become stiff as quickly.
When you've been planking for a minute, after 45 seconds you might be tempted to lift your hips toward the ceiling or lower them toward the floor to give your abs a break. You might even do it without realizing it! Unfortunately, this takes the tension off your core and towards your shoulders, making it a different exercise.
The solution:The plank is a full-body exercise, including your legs and glutes. Therefore, also tighten your legs and buttocks when you stand in the plank to avoid lifting or lowering your hips. This way you will also appeal to your abs more.
The longer you hold your plank, the more your body begins to vibrate and your breathing becomes heavier. This is the perfect time to check your posture; did you shrug your shoulders towards your ears? It is also better not to do this:your shoulders and back muscles will become stiff and your neck will be under tension. Shrugging your shoulders also makes it more difficult to control your breathing, which does not make your exercise any easier…
The solution:Keep your shoulders down and back during your plank. Check your posture if you notice that your breathing is getting heavier and make sure your shoulders stay in the right place.
You've probably seen them pass by:plank challenges. Most challenges challenge you to keep up your plank for longer and longer, but that actually completely misses the point (get it?). If you hold your plank for too long, you will tire faster and there is a good chance that your posture will weaken. And performing an exercise poorly is of course pointless. If you can hold a plank for a long time with the right posture, the exercise is probably too easy for you.
The solution:Planks are a good basic exercise for building core stability. But with a plank, you continue to tense your muscles and burn fewer calories than with exercises in which you are constantly moving. So, instead of holding your plank for several minutes, look for core exercises that offer you more challenge.
Read also:7 variations on the shelf
Photo:Getty ImagesSource:Livestrong.com
