The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle.
Step-by-Step Instructions:
Select a place where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours.
1- Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
2- Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
3- Hold this position for 10 seconds. Release to floor.
4- Over time work up to 30, 45, or 60 seconds.
Common Mistakes:
1- Avoid these errors to get the most out of this exercise and to avoid strain or injury.
2- Arching Your Back
If you arch your back you are not engaging your abdominals sufficiently and you are putting more of the weight onto your arms. Check to be sure you are keeping your shoulders down and wide.
3- Sagging Hips
Your hips will start sinking once your abs have reached their fatigue limit. That's a sign it's time to end your plank. If it seems your hips are sagging from the beginning, try separating your feet a bit wider and focus on engaging your abs.
4- Tilting Head Up
Your neck should be in line with your body, not tilted up, which could strain the neck. Keep your gaze down at the floor.
Step-by-Step Instructions:
Select a place where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours.
1- Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
2- Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
3- Hold this position for 10 seconds. Release to floor.
4- Over time work up to 30, 45, or 60 seconds.
Common Mistakes:
1- Avoid these errors to get the most out of this exercise and to avoid strain or injury.
2- Arching Your Back
If you arch your back you are not engaging your abdominals sufficiently and you are putting more of the weight onto your arms. Check to be sure you are keeping your shoulders down and wide.
3- Sagging Hips
Your hips will start sinking once your abs have reached their fatigue limit. That's a sign it's time to end your plank. If it seems your hips are sagging from the beginning, try separating your feet a bit wider and focus on engaging your abs.
4- Tilting Head Up
Your neck should be in line with your body, not tilted up, which could strain the neck. Keep your gaze down at the floor.
by DjBio via Bodybuilding.com Forums - Female Bodybuilding
Aucun commentaire:
Enregistrer un commentaire