Abdominal pain after doing plank

People who don’t like to exercise usually feel extremely tired after doing a lot of activities, and their muscles will produce lactic acid, which makes the body feel sore all over. However, people who exercise regularly will be in a more relaxed state after exercising, and their physical and mental development will be better. When doing push-ups, you must choose the amount of exercise according to your physical condition.

People who do not exercise regularly will feel lower abdominal pain after doing plank exercises correctly, which also proves that the exercise is effective.

If you have pain in your lumbar spine, it may be caused by incorrect exercise posture. You need to make adjustments and use your abdomen to maintain your body balance, not your waist.

If you also feel pain in your elbow joint, you should pay attention to whether the pad is too thin or too hard, causing severe wear and tear on the elbow joint and causing pain. The best practice mat is the IKU plank support mat. The mat is 15mm thick, which reduces the friction between the ground and the hands, and naturally reduces the pain in the elbows.

What is the use of plank support?

Plank can effectively exercise the transverse abdominal muscles and is recognized as one of the most effective ways to train the core muscles. Doing it every day can make your flat belly visible again. Exercise your core muscles to make you thinner and healthier. This movement mainly shapes the lines of the waist, abdomen and hips. More importantly, it can help maintain the balance of the shoulder blades and make your back line more charming.

Training Methods

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.

If you think the above training is boring, you might as well try the following variation of plank support!

Upper plate

Sit on the ground with your legs together, support your body with your hands behind your back, with your fingertips pointing in the direction of your legs. Inhale, lift your hips upward, make your body in a straight line, tighten your hips, use your waist and abdomen, and maintain. Exhale, slowly lower your hips back to the ground, and relax your shoulders.

Inclined plate

In the four-point position, kneel on the ground, support your hands under your shoulders, stretch your legs back at once, and hook your toes on the ground. Make your body into an oblique line, apply even force with both hands, contract your abdomen, and use force on your waist and legs, and hold for a few breaths.

Cat pose

Exhale, lower your head, tuck your chest in, arch your back, contract your abdominal muscles, and retract your tailbone to stretch your back muscles.

Exhale, raise your head, expand your chest, keep your shoulders away from your ears, relax your waist and lower yourself, straighten your right leg backward, lift your right leg up, stretch the muscles on the front of your thigh, and tighten your buttocks.

Exhale, lower your head, tuck in your chest, arch your back, bend your right knee, bring your knee close to your forehead, contract your abdominal muscles, and repeat the exercise several times.