Plank
enums.exercise_tag.COREenums.exercise_tag.ISOMETRICenums.exercise_tag.BALANCEenums.exercise_tag.FUNCTIONAL
exercise_detail.body_part: enums.body_part.ABS
exercise_detail.description
The plank is an isometric core exercise that involves maintaining a position similar to a push-up for the maximum possible time. It primarily targets the abdominal muscles, but also engages the shoulders, back, and glutes. This exercise helps improve core strength, stability, and endurance.
exercise_detail.how_to_perform
- Start by lying face down on the floor.
- Position your elbows directly under your shoulders and place your forearms on the ground.
- Lift your body off the ground by engaging your core muscles, keeping your body in a straight line from head to heels.
- Keep your feet together and toes on the ground.
- Hold this position while maintaining a neutral neck and spine alignment.
- Breathe steadily and hold for the desired duration.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Ensure your elbows are aligned under your shoulders to avoid unnecessary strain.
- Engage your core by pulling your belly button towards your spine.
- Keep your body in a straight line; avoid sagging hips or raised buttocks.
- Focus on maintaining a steady breathing pattern to help maintain the position longer.
- If new to planking, start with shorter durations and gradually increase as you build strength.
- To increase difficulty, try lifting one leg or arm while maintaining balance.
exercise_detail.common_mistakes
- Sagging hips due to weak core engagement.
- Elevated hips creating a mountain-like shape.
- Head dropping forward causing neck strain.
- Shoulders not aligned over elbows or wrists.
- Locked elbows or knees leading to joint strain.
- Feet placed too wide reducing core activation.
- Holding breath instead of maintaining steady breathing.
- Allowing lower back to arch excessively.
- Hands clasped together creating shoulder tension.
- Uneven weight distribution between arms and legs.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
exercise_detail.app_ad.title
exercise_detail.app_ad.description
