How to do the plank properly to get results faster
The plank is a simple and highly effective isometric exercise. By including it in your fitness program, you will significantly improve your posture and restore the functions of the vestibular system. So, all we have to do is figure out how to do the plank correctly to achieve tangible results quickly.
The SSPDaily online resource tried to figure out what this exercise is and how to perfect it. Here is what the experts eventually advised their readers.
What is the "plank"?
The plank exercise is a static posture aimed at strengthening the spine. It involves several muscle groups at the same time.
The main load is placed on the abdominal muscles located between the ribs and the pelvis, the task of which is to support the spine and maintain body stability.
The plank also engages the rectus abdominis (front of the abdomen), obliques (side abdominal muscles), rectus abdominis, and gluteus maximus muscles.
How to do the plank perfectly?
Experts say that the effectiveness of the exercise does not depend on how long a person can hold this position. It is much more important, they say, to improve your posture. Accordingly, the ideal plank looks like this:
- Get down on your hands and knees.
- Place your hands directly under your shoulders, slightly wider than shoulder-width apart.
- Stretch your legs straight out behind you, balancing on your toes.
As a result, your body should form a straight line from head to toe. Engage your core muscles so that your hips do not sag or rise. Look at the floor, slightly lowering your gaze in front of you. Now tighten your abs, quads, and buttocks and hold.
How long should you hold the plank?
You may be surprised but experts believe that it is much more important to maintain the correct form than how long you stay in this position. Nevertheless, there is an optimal duration for staying in the plank: from 10 seconds to a minute.
