Lie on your stomach, rest your forearms on the floor, put your feet up, lift your pelvis – and now: hold, hold, hold. Just not on that one mat put down or slip away.
This is what makes the plank so effective
The plank is one of the most famous fitness exercises. And rightly so, because it trains the core muscles particularly effectively, says Sven Seidenstücker. He is a speaker at the German University for Prevention and Health Management.
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The torso is the ring-shaped corset of muscles around the middle of our body, which includes not only the abdominal muscles but also many back muscles. It’s worth paying attention to it: strong muscles there can protect us from back pain.
Hollow back: The most common mistake in planks
But how to do it right? Sven Seidenstücker advises: “Take the name “plank” literally.” The fitness trainer observes that many people tend to have an overextended lumbar spine when doing the plank. A hollow back is created and the hips then sag.
Conversely, you shouldn’t push your bottom too far up. In the perfect plank, the body forms a straight line with the head held in line with the spine.
Another mistake is shoulder blades that are not sufficiently fixed, causing you to sag between the shoulders.
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The challenge is that, according to Seidenstücker, we are difficult to judge the shape of our own plank. If you are unsure and have the opportunity to do so, it is best to get an assessment from a trainer.
Relax your breathing
What’s also important: You should be able to breathe evenly and relaxed in forearm support.
And how long should you last? Seidenstücker’s recommendation is: It can be strenuous, but you shouldn’t plank to the point of exhaustion.
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