Have you ever felt like a plank looks easy, but once you do it, it makes your back sore? Quickly running out of breath and tense muscles often discourage beginners from trying again.
This article will cover how to safely perform a plank for beginners, covering posture, core muscle activation, breathing techniques, and safe plank variations so you can start practicing without risking injury.
What is a Plank and Its Benefits
The plank is an isometric exercise that requires the body to hold a static position using core strength. This movement may seem simple because it doesn't involve much movement, but that's where the challenge lies.
When you do a plank correctly, your abdominal muscles, lower back, shoulders, glutes, and legs are all activated simultaneously. Planks help your body work as a whole, rather than focusing on just one muscle.
The benefits of planks are felt in everyday activities, such as sitting up straighter or lifting objects with stability. This exercise also helps reduce the risk of lower back pain by strengthening and supporting core muscles .
Many people think planking is simply about holding the position for as long as possible. However, technique is far more important than duration, and a neat plank is more beneficial than holding it for a long time with incorrect posture.
Planks are suitable for beginners, office workers, and home exercisers because they can be done without equipment. As long as you use the correct technique and adjust your skills, planks are a safe and effective exercise for anyone.
Preparation Before Doing a Plank
Before entering a plank, your body needs to be prepared to avoid shock when supporting the weight. Planks aren't just about holding your body, but also about control and posture awareness, so without preparation, the risk of incorrect positioning is greater.
Do a light warm-up for 5-10 minutes, focusing on your shoulders, wrists, hips, and spine. Simple movements like arm circles, shoulder rolls, and hip rotations help prepare your joints and prevent your muscles from being overworked.
Ensure a safe and stable training area by using a mat to provide more support for your elbows and palms. A supportive environment allows you to focus on technique, rather than dealing with discomfort.
Before beginning, take a deep breath and exhale slowly while gently engaging your abdominal and glute muscles . Adjust the duration to your ability, for example, 10-20 seconds for beginners, and choose a lighter variation if you experience back, shoulder, or wrist pain.
Also read: 7 Ab Roller Exercises for Women to Get a Flatter Stomach
How to Do a Plank Correctly
1. Position of Hands, Elbows, and Shoulders in Line
In the elbow plank, ensure your elbows are directly under your shoulders to distribute the weight evenly. Keep your forearms firmly planted on the floor with your palms relaxed to avoid shoulder tension.
If you choose a straight-arm plank, your palms should be parallel to your shoulders. Avoid leaning too far forward or backward, as this will overwork your shoulders and compromise your balance.
Keep your shoulders active and stable, don't lift them up toward your ears. Imagine pushing lightly against the floor to maintain shoulder control and strength throughout the plank.
2. Straight body from head to toe
Your body should form a straight line from head to heels during a plank. Avoid dropping your hips too low or too high, as this will reduce the effectiveness of the exercise.
Activate your abdominal muscles by pulling your belly button in slightly and tightening your glutes to maintain a neutral spine. This position helps maintain a safe and stable posture.
Your head should be looking down or slightly forward, not looking up. A neutral neck makes the plank feel comfortable and reduces tension.
3. Focus on Breathing and Core Muscle Contraction
Don't hold your breath while in a plank; breathe in slowly through your nose and out through your mouth. Controlled breathing helps your body stay relaxed even as your muscles work hard.
Contract your abdominal, glute, and shoulder muscles simultaneously. Keep the contraction active and steady, but don't overdo it, as this will create a solid, yet not stiff, plank.
If you start to feel short of breath or your posture starts to shake, that's a sign to stop. Safe planks always prioritize control, not just duration.
Also read: Can planks really help you get a flatter stomach?
Plank Variations for Beginners
1. Elbow Plank (Forearm Plank)
The elbow plank is the most beginner-friendly variation. This position reduces stress on the wrists while still effectively engaging the core muscles. The elbows are aligned with the shoulders and the forearms are flat on the floor.
Keep your body straight and engage your core from the start. Focus on your breath and stability, not the length of the hold. This variation is suitable for beginners looking to build a foundation of strength.
2. Plank with Knees Touching the Floor
This variation is suitable for absolute beginners or those still building core strength . Having your knees touching the floor helps reduce body weight without losing the plank principle.
Although lighter, posture should still be neat. The body remains straight from head to knees, and the core remains engaged. This variation is safe for home practice.
3. Side Plank
The side plank works the obliques and hip stabilizers. The body is positioned sideways, supporting one elbow. This variation helps with balance and lateral stability.
For beginners, keep the pose short and under full control. If it feels difficult, you can modify it by bending your lower knee. The main focus remains on the quality of your position.
Also read: 7 Scientifically Proven Benefits of Muscle Strength Training
Duration and Frequency of Plank Exercises
Beginners don't need to hold the plank for long. Start with 10-20 seconds with perfect form. As you gain strength and stability, you can gradually increase the duration.
Planks can be done three to four times a week. This frequency is sufficient to build core strength without exhausting the body. Planks are also suitable as part of a warm-up or cool-down.
Pay attention to your body's signals during exercise. If you experience sharp pain or excessive strain, stop exercising. Rest and consistency are more important than overexertion.
Plank progression should be gradual. Only increase duration or variations if you can maintain consistent technique. With this approach, planks will become a safe and effective long-term exercise.
Strengthen Your Core with SVRG Equipment!
Proper plank technique is essential for building a strong and stable core. With proper technique and realistic duration, planks can help improve posture, reduce the risk of back pain, and enhance the performance of other exercises.
To make plank exercises more comfortable and safe, SVRG offers mats , push-up boards , abs rollers , and more. All designed to support core exercises at home or at the gym with maximum stability and comfort.
If you want to start planking with more confidence and consistency, don't wait any longer. Visit SVRG's collection of top-rated exercise equipment now and choose the right gear for your fitness journey.
