The plank, also known as the forearm stand, is a full-body strengthening and stabilizing exercise performed using only your own body weight. The term plank comes from English and means something like board or plank: the term describes the shape we take during the exercise.
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Plank: What muscle groups are trained?
For the exercise, stand on your forearms in front and your toes behind, so that your head, shoulders, stomach, buttocks, and legs form a straight line. Keep your eyes on the ground. In the classic version of the plank, you hold this position; to do this, you must tense your body. During forearm support in particular the abdominal and back muscles trained, but also the muscles in arms, shoulders, thighs and buttocks benefits from full body exercise.
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Planks for beginners: 5 tips
1. Form a straight line
A common mistake that occurs when doing planks is not letting the body form a straight line. If your body sags or sags, you risk back pain. And the glutes should not be stretched too much, as this prevents tension in the trunk and nullifies the positive effect of the exercise.
2. Fixed point between hands
If done incorrectly, plank can quickly lead to neck pain. Therefore, the position of the head is important: do not look straight ahead or raise it sharply to avoid hyperextension. Keep your head in line with your spine and look down at the ground, for example you can focus on a point between your hands. This is how you prevent tension and back pain.
3. Hold briefly at first
Initially, you should hold the board for 30 to 90 seconds, depending on how fit you are. It is important that you only perform the position for as long as it is possible to perform it correctly. If you overdo it right away, errors will appear quickly, which can lead to the aforementioned complaints. In general, it is better to have several sets with fewer seconds than to spend too much time in a dirty position.
4. Tension in the abdomen
A trained stomach not only looks good, it also has health benefits: in combination with trained back muscles, it stabilizes the entire musculoskeletal system and relieves our back, which in turn can prevent back pain or hernias disc. In order to train the core in the best possible way during the exercises, you should definitely keep the tension in your stomach and not let it sink.
5. Feet further apart
There’s really nothing wrong with bringing your feet together when doing a plank, but it does make the exercise more difficult. Therefore, beginners should place their feet further apart, as a greater distance provides stability. Once you get the form right, you can decrease the distance between your feet.
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