Let’s know the ‘5 Plank Mistakes That Make the Move Worthless: Everyone has that one friend who is said to be able to maintain a plank for 15 minutes.
Whether you’re practicing the exercise for 30 seconds at a time or holding a super-long plank, the exercise loses its effectiveness if you’re not performing it correctly.
Check OuT 5 Plank Mistakes That Make the Move Worthless
1. Arching Your Back
Lower back arches are among the most typical plank errors, according to April Whitney, CSCS. When your core begins to tire, it’s typical to allow your stomach to sink toward the floor, which throws off the alignment of your back.
Even though this mistake doesn’t always result in an immediate injury, it stresses the lower back, which over time can develop pain or sensitivity in the lower back, according to Whitney.
The benefits of the exercise for strengthening the core are also lost when the lower back is allowed to arch. That’s because your abdominals are no longer supporting your weight, which finally halts your advancement.
​Fix It​
According to Whitney, tuck your pelvis beneath to maintain a straight back. To keep the lower back from sagging, consider bringing your belly button into your spine and raising your hips toward your chest.
2. Looking Up
While checking your form or keeping track of time while holding a plank, Whitney warns that doing so might seriously damage your form. Keeping your complete body in a straight line from head to hips to heels is essential to performing a plank.
Your body will become out of alignment if you glance at a wall clock or mirror. According to Whitney, maintaining your head in this posture for even a few planks a week can make your neck painful and your upper back muscles tight.
Maintain a long neck and focus your eyes straight ahead or on your hands (forearm plank) at all times (in high plank). This will aid in preventing the trap muscles from constricting and the neck from craning.
3. Hiking or Sagging the Hips
You might be tempted to raise your hips to the ceiling or sink them toward the ground halfway through a minute-long plank to rest your abs. You can even be doing it unknowingly!
Whitney explains that raising your hips to the ceiling will place more of emphasis on your shoulders than your core, making the exercise different. You should keep your hips aligned with your body and tuck your pelvis in to maximize the benefits of a plank for your core.
​Fix It​
The plank works your glutes and legs as well as the rest of your body. Squeeze your glutes and engage your quads to prevent your hips from hunching upward or slumping downward, advises Whitney. Your core will be activated, and your hips will be leveled.
4. Hunching Your Shoulders
You could notice your breath becoming erratic as your plank holds lengthen and your body starts to shake (cling on, you’re almost there!).
If the response is affirmative, you are erroneously using another plank. According to Whitney, hunching your shoulders can tighten the muscles in your upper back and make your neck work harder to resist the strain. Additionally, hunched shoulders make it harder to have a regular breathing rhythm, which is essential for any workout.
​Fix It​
As you plank, keep your shoulders back and down. As your breathing becomes more difficult, quickly inspect your body to make sure your shoulders are positioned correctly.
5. Planking Too Long
It should come as no surprise that plank challenges exist on social media. The majority of them demand that you hold a plank position for increasing lengths of time each week. But according to the American Council on Exercise (ACE) that mentality completely misses the mark when it comes to performing a plank correctly.
Also, It is impossible to maintain a plank for long periods of time without becoming exhausted and losing your form. Additionally, it is useless to conduct any workout with poor form. The exercise is definitely too simple for you if you can maintain proper form while holding a plank for several minutes at a time.
​Fix It​
Planks are a great fundamental move that can help you develop beginner-level core stability, according to the ACE. But planks keep the muscles in a contracted position and actually burn fewer calories than movement-based exercises. Also, instead of holding your planks for several minutes at a time, move on to more challenging core exercises.
