The right way to do planks
Debarati Sen
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If rock-hard abs and a sculpt ed six-pack is what you are looking for, then doing plank exercise is your best bet.Experts say that if done right, this is an effective exercise, which can give you stronger abs. If you are a regular at the gym, you would be aware that most fitness enthusiasts term this as a deceptively simple exercise. However, if you are a gym novice, you need to know that one can easily go wrong while doing planks and that may lead to injury .Swati Shah, wellness and fitness professional says, “The plank exercise is about maintaining a position that is akin to a push-up, for the maximum time one can hold. One of the key points to keep in mind is that your back should be tabletop straight, not arching or piking.“ Check out the illustrations to get it right..
Planks help to develop core strength and also works other muscle groups like your shoulders, arms and glutes
KEEP IN MIND
Fitness professionals say that it is important to know the difference between pain and discomfort when you do any kind of exercise.Weight management and lifestyle coach Amrapali Patil explains, “Discomfort is common when you are a beginner. Listen to your body and respond accordingly.“
When doing the plank, you should consciously contract your abdominal muscles advises Swati. She adds, “If you are a beginner, start with holding for only 30 seconds. Later, increase your timing to three minutes and then maybe till one whole song plays. That is a trick I use. The song motivates me to hold on to the plank position till it is over.“
COMMON MISTAKES YOU NEED TO AVOID
Don't hold your breath! This one is a basic mistake that many make. Agreed the posi tion is strenuous, especially so if you are a beginner, but you need to keep breathing.
Do not let your head droop when you are holding the pose.
Your head and neck are an extension of your back. Keep them all in one straight line.
Avoid reaching your butt to the sky -planks are not the downward dog pose.
Do not collapse on your lower back. Avoid dipping your butt.
Keep your spine straight to avoid spinal injuries.
Do not keep counting on the seconds you have to hold.
Quality is always better than quantity.
MAKE PLANKS WORK HARDER FOR YOU
Once you are a pro at planks, you can move on to the Elevated Planks -doing planks while your legs are on a stool or a table. You could also try Suspended Planks, wherein you do the exercise using a suspension trainer.
Planks help to develop core strength and also works other muscle groups like your shoulders, arms and glutes
KEEP IN MIND
Fitness professionals say that it is important to know the difference between pain and discomfort when you do any kind of exercise.Weight management and lifestyle coach Amrapali Patil explains, “Discomfort is common when you are a beginner. Listen to your body and respond accordingly.“
When doing the plank, you should consciously contract your abdominal muscles advises Swati. She adds, “If you are a beginner, start with holding for only 30 seconds. Later, increase your timing to three minutes and then maybe till one whole song plays. That is a trick I use. The song motivates me to hold on to the plank position till it is over.“
COMMON MISTAKES YOU NEED TO AVOID
Don't hold your breath! This one is a basic mistake that many make. Agreed the posi tion is strenuous, especially so if you are a beginner, but you need to keep breathing.
Do not let your head droop when you are holding the pose.
Your head and neck are an extension of your back. Keep them all in one straight line.
Avoid reaching your butt to the sky -planks are not the downward dog pose.
Do not collapse on your lower back. Avoid dipping your butt.
Keep your spine straight to avoid spinal injuries.
Do not keep counting on the seconds you have to hold.
Quality is always better than quantity.
MAKE PLANKS WORK HARDER FOR YOU
Once you are a pro at planks, you can move on to the Elevated Planks -doing planks while your legs are on a stool or a table. You could also try Suspended Planks, wherein you do the exercise using a suspension trainer.
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