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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Planks are a popular and effective exercise for strengthening the core muscles and improving overall stability. By following proper form and incorporating plank variations, you can maximize the benefits of this exercise and enhance your core strength.
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Position your body in a straight line from head to heels. Avoid sagging your hips or raising your hips too high. Engage your core muscles and keep your back flat throughout the exercise.
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Start by placing your forearms on the ground, with your elbows directly below your shoulders. Your forearms should be parallel to each other, about shoulder-width apart.
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Focus on tightening your abdominal muscles and drawing your navel toward your spine. This will help stabilize your body and activate the deep core muscles during the plank.
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Avoid shrugging your shoulders or allowing them to round forward. Keep your shoulders away from your ears and engage the muscles between your shoulder blades to maintain stability.
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Remember to maintain a steady and controlled breathing pattern throughout the exercise. Inhale deeply through your nose and exhale through your mouth.
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If you're new to planks, begin with shorter durations, such as 20-30 seconds, and gradually increase the time as your core strength improves. Quality of form is more important than duration, so focus on maintaining proper alignment.
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As you build strength, you can progress by adding variations to your plank exercise. This may include side planks, plank jacks, plank with leg lifts, or elevated planks. These variations challenge different muscle groups and add variety to your workout routine.
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Pay attention to any discomfort or pain during the exercise. If you experience any sharp or intense pain, modify or stop the exercise. It's important to work within your limits and gradually progress to more challenging variations.
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Remember to consult with a healthcare professional or fitness instructor if you have any underlying health conditions or concerns before incorporating planks or any new exercise into your routine.
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