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Apr 05, 2015

How to do Plank

The plank is one of the best core exercises and should be part of everyones workout program

Hlasujte za môj blog v ankete Bloger roka 2017

The plank is one of the best core exercises and should be part of everyones workout program. The plank will help you develop a strong, stable core. A strong core is vital to prevent lower back injuries. Here is a description of how to do a plank and how you can make the plank more difficult. If you can't do a plank yet I also describe a way to build up to it!

1. Get into the push up position. 

2. Place the forearms on the ground with the elbows below below the shoulders, and arms parallel to the body at about shoulder-width distance

3. Tense your core and glutes to hold the position.

4. Keep your neck in line with your back by looking at a point on the floor between your hands

The first way to make a plank more difficult is to have your arms out straight (the same position as the top of a push up). Another way is to do the plank with one foot off the ground, or both feet on a raised surface. 

If you still find the plank too easy you can place your feet or arms on a swiss ball, whilst holding the plank position.

To make the plank easier you can either place your forearms on a raised surface or you can have your knees on the ground. Once you can do these for 60 seconds move onto a full plank!

With all the plank exercises try and hold the position for 1-2 minutes with good form. Once you can do this move onto one of the more difficult versions.

Common mistakes with the plank are, holding your breath, allowing your hips to drop and dropping your head. If this happens because you find the exercise too difficult, try an easier version of the exercise. 


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