Correct posture of plank support

Plank is a relatively common fitness method. It is a muscle training method similar to push-ups. When doing fitness exercises, the main position is lying on the prone position, which can effectively exercise the transverse abdominal muscles. It is currently recognized as an effective method for training the core muscles. When doing this kind of exercise, you must master the correct posture, understand the key points of some movements, and also understand some precautions.

Correct posture of plank support

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 60 seconds, do 4 sets each time, and the rest period between sets should not exceed 20 seconds.

Action essentials

Keep your elbows and shoulders at right angles to your body. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Bend your arms and place them under your shoulders. Keep your body straight at all times and maintain this position for as long as possible.

To increase the difficulty, the arms or legs can be raised. Keep your shoulders over your elbows, keep your abs engaged (under control), and keep your hips no higher than your shoulders, with your feet shoulder-width apart. You can put your hands together and lift your hips slightly when you hold the position for more than 75 seconds (because your hips will sink over time, you need to keep your hips, waist and legs in a straight line). Keeping your neck tilted forward can help exercise your neck.

Exercise Effect

Exercise your core muscles to help you lose weight and stay healthy, away from lower back pain.

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.

Planks can reduce back injuries because they strengthen the muscles while doing them, which does not put too much pressure on the spine and back. They also provide strong support to the back, especially the upper back area.

Precautions

Keep your body straight at all times and maintain this position for as long as possible. To increase the difficulty, the arms or legs can be raised.

You need a suitable flat surface that is neither too hard nor too soft. Keep your shoulders above your elbows and keep your abdominal muscles contracted (controlled)