#Mastering #Plank #Minutes
The plank is a simple, but effective total body exercise. To master it you should take an eye on the following points: the first thing we have to take care of is the body position. Don’t hold your body too low or too high. Aim for a nearly horizontal body position, instead.
The next point is the shoulder blade movement. Always aim for protracted shoulders. In other words, push your shoulder blades towards the ground until you build a slightly rounded upper back. Plank is nearly useless if you fall into an arched back position.
So always ground the toes into the floor, squeeze the glutes tight, and tilt your pelvis backwards to engage your abs. When we take a look at the position of the head, we want to avoid an over extension. Just tuck your chin and look to the ground. The Arm position can vary,
But we suggest you to rotate your arms outwards as much as you can to activate your rotator cuff muscles. Now that we got all the important points, we show you how it should look like in one motion. If you are able to hold the plank with this form over one minute,
You can try harder versions to make it more intense and challenging instead of just holding it longer. Here we increase the lever by walking backwards with your feet you can do this on your forearms or your hands,
But you should know that the more you increase the lever, the more your chest and lats have to work, too. Always remember not to fall in an arched back If this happens the movement is still too hard for you,
And you should degress it. You can also do the knee to elbow plank or balance plank variations to challenge yourself in different ways. Watch yourself the next time you do the plank, and be honest to yourself if your position is not perfect.
By correcting it you should feel a big difference with the intensity. We wish you much fun and success to improve yourself and (we) are open for further questions and discussion in the comments. Thanks Alex.