The plank is a rather unimpressive cladding exercise in appearance. Without knowing what it is all about, we can imagine that the person is resting or looking for his contact lenses in an awkward position.
You can do the board in different ways. However, the most common variant consists of lying down, resting on the forearms and on tiptoes. The goal is to tighten the muscles well to prevent the body from sagging.
Some people find it hard to hold on for the first few seconds, while others will have to hold the position ten times longer before they start to experience any burning. The difference between individuals is mainly due to the differences in weight and trunk strength.
When you’re very heavy, planking is a challenge. Indeed, the plank consists of lifting all of its weight using the arms, back, and abs. The exercise is obviously much more difficult when you are 50 pounds overweight.
And of course, it’s much easier when you have concrete muscles in your abdomen and lower back. However, the board uses other muscles. Simple in appearance, the plank exercise involves several muscle groups
How To Make The Plank
The beauty of The Plank is that it helps build good abdominal muscles. But what is even more significant is that you can do the board at home. You don’t have to be a gym member, you don’t have to leave your home and you don’t have to buy expensive equipment. Do you have a small corner the size of your body? In this case, you can start the 30-day challenge today.
However, making The Plank at home is very dangerous.
The problem is that there is no one to correct you in the event of poor execution. Fortunately, The Plank is not a very technical exercise. However, there is still the possibility of injury. That’s why it’s important not to do the Plank when you’re tired or in a bad mood. We risk not being able to contract his muscles to the maximum.
Also, be careful if you are overweight and/or have weak shoulders. The support on the forearms weighs heavily on the shoulders. This can cause lesions. A number of people are forced to stop doing The Plank because their arms and shoulders hurt, not their abs.
Use common sense and stop if you feel like something is wrong. You don’t have to wait until you hear a pop or tear to find out something is wrong. Do you have (sharp) pain? In this case, it’s time to stop. Does the pain come back every time you do the plank? So stop The Plank and see a specialist.
Can you make the Plank? In this case, be sure to adopt a good position. This will reduce the pressure on your shoulders and spine. It is mainly these who suffer the effects of poor execution.
- Do not do the board in socks. You could slip and injure yourself. You can do The Plank barefoot, but some people find it painful. It is mainly the toes that suffer. Better to make The Plank in sport’s shoes. We are then sure not to be mistaken.
- Look straight down. This will keep your spine straight and avoid loading it unnecessarily. Do not look in front of you, or to the left or right.
- Contract the whole body. Care should be taken to contract the back, legs, arms and abdominal muscles. This will prevent you from sagging at the shoulder level. It is also important to avoid digging your lower back. This is one of the most common mistakes. To do this, tilt the pelvis during execution. You will have a slightly bulging lower back. This will relieve the spine and increase the pressure on the abdominal muscles. This is all the desired effect.
- Keep breathing calm and regular. It may seem logical to you … But you have no idea how many people hold their breath when they play sports. This is particularly true for bodybuilding. Part of that is because it’s physically trying to breathe when you do the board. Breathing causes swelling of the rib cage and back. However, it is much more difficult when these are contracted. This can be done, however, by conscious effort. It is difficult at first, but the respiratory muscles also need training. With a little practice, they can continue to do their job even when you make a big effort. How do professional athletes do you think?
The plank is an exercise that strengthens the abdominal muscles. It solicits the rectus abdominis but also the obliques and the transverse, deep muscle which works well to obtain a flat stomach. Pressing on the arms tones the biceps, triceps, and deltoids. Finally, contraction and maintaining balance allow your back, glutes, hamstrings, and quadriceps to be stressed.
Why do the Plank?
This abdominal sheathing movement will not allow you to gain muscle mass or volume in the abs. The objective is rather “internal” with the objective of strengthening the deep muscles. In addition, the board participates in better retransmission of the forces between the upper and the lower body, as well as in a work of balance, more or less advanced depending on the variants carried out.
Be careful, the plank is not an exercise that will make you lose belly! Its action on the deep abs can help you gain a few inches of waist, but in no case, it will allow you to eliminate your abdominal fat.
The Plank on the hands
Another variant of this ventral sheathing exercise, always easier than the classic version, consists of positioning your hands flat on the ground, arms outstretched. So you are no longer resting on your forearms but on your hands.
The Plank by raising an arm and/or a leg
To increase the difficulty, you can integrate imbalance. To do this, do not hesitate to lift one leg and then the other during the exercise. Ditto for the arms, alternatively. In practice: in the abdominal plank position, lift your right leg, then your left leg, then your right arm, then your left arm … and so on for 30 sec., 1 min. or more… to adapt according to your level.
For even more difficulty, the abdominal plank can be performed with one hand and one foot on the ground. The imbalance will be increased, which will increase the difficulty of this exercise.