Planks are an integral part of your fitness regime. It is the true test of your core strength and perhaps this is the reason why most of the exercises end up being one or the other version of planks. For your friend, the exercise which engages your muscles in your lower back, abdominal region, arms and hips, may be his/her go-to weight loss measure.
Planks: Getting them right by avoiding these mistakes
Planks, however, are not really easy to execute. After a second or two, most of us give up since our hips and muscles start aching. Then, of course, there are others who even bask in the glory of pulling off a 2-minute stunt as well.
It must be pointed out that since planks remain one of the toughest exercises it is riddled with a wide array of mistakes. There are a few who lower the hips too low while performing this exercise and there are others who actually keep their head straight up while performing planks.
Arching your back is one of the most common mistakes while performing plank. If you don’t keep your abdominal region engaged then your arms are bound to tire out because of carrying the entire body weight. This is something which results in arching your back. This, in turn, exerts unbridled pressure on your spine. In order to do away with this mistake make sure your shoulders are duly depressed and hands placed wide on the floor as well. The widening of your shoulder would mean that the weight is taken off of the upper part of your body. The core muscles will be kept duly engaged as well.
Do you crank your head looking straight up? That’s one of the major plank mistakes. Doing this will actually exert pressure on your neck. Needless to say, the rest of your body will fall apart. Make sure that instead of looking up at the ceiling you are looking down at the mat or the floor. By looking down you will be able to strike the perfect body alignment. Consider drawing the chin in – towards you- once you achieve that 60 second mark.
You can slow down and chill!
Much contrary to popular belief, you don’t have to hit the 60-second mark right on the first day. It is a difficult exercise and takes time to master. So slow down, take a deep breath and work your way up. Just don’t commit the mistake of rushing it.
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