How to do the split plank exercise

I believe everyone must be very familiar with the split plank exercise. The split plank is a very popular sport at present. The split plank not only has a good body shaping effect but also is not restricted by the venue when exercising. Therefore, the split plank is very popular among people. However, we should also know that when practicing the split plank, we also need to pay attention to scientific methods. Below we will introduce to you how to practice the split plank.

What is the use of plank support?

The main purpose of exercising with plank is to train the core muscles, thereby effectively training the transverse abdominal muscles and revealing a flat belly. In addition, it can shape the lines of the waist, abdomen and hips, help maintain the balance of the shoulder blades, and make the trainee's back line more charming. People who are trying to lose weight can use plank training to stay away from lower back pain and lose weight more healthily.

How to do plank?

Lie prone with your elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes looking at the ground, and maintain even breathing.

Hold each set for 30 seconds, do 4 sets each time, and the rest period between sets should not exceed 20 seconds.

1. Specific actions

a. Lie prone, support the ground with your toes, bend your elbows 90 degrees, and keep your elbows directly under your shoulders;

b. Tighten your abdomen and lift your body until your head, body, and temples are in a straight line, keeping your spine in a neutral position.

c. Maintain normal breathing for more than 30 seconds, or as long as possible:

2. Action changes

Difficulty adjustment 1: Kneel on the ground and use your knees for support;

Difficulty adjustment 2: Use your palms to support the ground;

Difficulty upgrade: Keep your body still and lift one side of your hip, making sure your pelvis does not tilt or twist;

Assistive equipment: Elbows or palms supported on a Bosu ball.

3. Imagination skills

Imagine that there is a thick wooden board on your back, keeping the back of your head, the highest point of your back and your scapula in contact with the board at all times.

In the above article, we introduced a very popular sport at present, that is the split-leg plank. We know that the split-leg plank can play a good role in weight loss and body shaping, so it is necessary for us to learn how to practice the split-leg plank exercise. The above article introduces in detail how to practice the split-leg plank.