Understanding the plank and its impact is crucial. As an isometric exercise, the plank focuses on maintaining a specific position under tension, engaging various muscle groups including the abdominals, back, shoulders, and glutes.
Optimum Time Frame
Experts in fitness suggest that holding a plank for an excessively long time is not necessarily more beneficial. The primary focus should be on maintaining correct posture. Beginners are recommended to start with 20 to 30 seconds. As you build strength and stamina, you can gradually extend this time. However, holding a plank for more than a minute often yields limited additional benefits.
Focus on Form
The true effectiveness of a plank lies in how well you can maintain the form, not how long you hold it. Proper technique includes a straight back, engaged abs, and hands or elbows aligned under the shoulders. Incorrect posture, such as drooping hips or raising them too high, can diminish the exercise's effectiveness and may even cause injuries
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