Planks are said to be one of the best exercise to strengthen your core, sculpt your waistline and improve your posture. Planks engage your core, arms, shoulders glutes, hamstrings and back.
This no-equipment exercise builds isometric strength and can be followed in different variations. Although there are many people who are able to hold the plank position for over 1 to 2 minutes and there is Guinness World Record of holding the plank for 8 hours, you should not hold it for more than 30 seconds. Here in this post we will explore why you should not hold plank for more than 30 seconds :
1. How To Do Planks
Bring your body in push up position with your face down and legs fully extended. Keep your elbows bent right under your shoulders. Keep your feet h-ip width apart and elbows width apart. Engage your abs and lift your body with your forearms remaining on the ground. Ensure that your body forms a straight line. Hold the position for 30 seconds and return back to starting position.
2. How Long Should You Hold Plank For
You may want to hold the plank for 30 to 60 seconds, depending upon your resistance and strength. However according to fitness experts you don’t need to hold the plank for more than 30 seconds. Holding a plank for more than 30 seconds will only build endurance in your shoulders. If you will hold the plank position for more than 30 seconds you will end up losing good form and your body will get tired.
3. How To Reap Maximum Benefits From Planks
To get the maximum results from planks, it not important to hold it for longer duration, but you should focus on doing the exercise perfectly. For planks to work effectively make sure you complete it as high intense move. Ensure that your glutes are squeezed, pelvis is rotated upward with a slight pull forward towards your hands. This will add the extra tension in the workout.
4. Challenge The Move
To make your planks more challenging and to increase resistance put a light sandbag or balance a plate on your back. Additionally to challenge your core, get on your elbows and get your toes on a stability or Bosu ball. This will work as a high intensity plank for. You can follow 4 sets of 20 to 30 seconds planks.
This is how people reacted to this post:
Marilyn Russell: “The regular plank is hard enough for me right now, but I won’t try holding it for a minute anymore. 30 seconds with proper form does get the shaking going.”
ECK: “I was having trouble figuring out what I’m doing wrong with my planks. This really helped. Thanks so much.”
Kenny Liang: “Big thanks for the tip on the heels. Truly felt my core engaged and I could keep my heels together, instead of shoulder length apart. Plus shoulders/elbows were less fatigued.”
Rachel Dye: “Thank you Cori! Great info as usual, I learn new things all the time from you! I did not know about the elbow positioning or heels back, and I’ve been practicing planking a lot so I’m very excited to implement this!”
Stop Making These Plank Mistakes – Three Easy Fixes To Plank Correctly
This article was originally published on the gymbuddynow.com