Learn how to correctly perform the half-plank and full plank, as well going over some of the most common mistakes. Muscles worked: core Want another core challenge - try the Deadbug exercise: • How to do the DEAD BUG...
Thank you so much! After all these year I realized that I have my elbows more underneath my ears than my shoulders. It makes sense, because I tend to be hunched over and I also have buffalo hump. Just the knee plank version is already pretty hard, but I'll work on it. I can't wait to be finally able to do a proper plank.
The problem is that I don't see myself doing the plank, how can I know if I'm straight? I asked for somebody else's help, but the next session I was alone and lost again.
@@leonardohernandez4120 omg such a simple idea... I can even connect my phone to my tv and watch me live and correct my posture... how in the world didn't I think of that? Thanks a lot!
Hi Rise Up - can you get someone to watch you to check that your body is in-line (or check in a mirror)? The most common reason is the hips going too low to the ground. Let us know how you get on!
wow... excellent video! I'm 65 years old and needed to watch out for the "classic" or common mistakes made while doing the plank. This video taught me a lot!
For a beginner to the plank, the first thing striking me is that this loose, enveloping t shirt is NOT helping visually: this exercise is about the ‘Core’. You cannot SEE what THE BODY is doing. Either he needs to be in a form-fitting vest, or bare. In a practical sense, the instructor’s narration is actually emphasising this missed opportunity to make sense of the exercise for its audience.
Hi Mr Yogibob. We would need to know more about your specific medical history to give you a definite answer. But the general guideline that we say to people who have had surgery/injury is: a) Did your surgeon/doctor say you should avoid any specific exercises - if so don't do them. b) Does the exercise cause you any pain? If it does don't do it. If the answer is no to both of these questions, then the plank can be a really good exercise to strengthen your core and protect your back. If you are just starting out: 1. try doing it on your knees first (as shown at 0.45) 2. hold it for 5-10 seconds to begin with, and slowly increase the time as your core gets stronger. Sorry we couldn't give you a definite answer but hope that helps!
Yes you shouldn't be getting pain in your shoulder. Three tips to try and stop this are: (1) Make sure your chest is 'puffed out' and your belly button drawn into your spine. (2) Make sure your hands are relaxed when planking (and not tensed). (3) Try planking for a shorter time and gradually build up the time (try adding 5-10 seconds each time). Let us know how you get on!
Cheers guys gonna try this as I cant do sit ups anymore due to slipping a disk in my lower back a few years ago and its weak there now. Will wear my belt to be safe lol
I came here because my back keeps dropping and I can't realign it even if I clench my abs and bring my belly button up as high as possible. Nd he said to stop and uhmm I'm really just supposed to stop at that point? How am I gonna push past my muscle limits then?
Hi thank you for the video. However, I'm still a bit confused by Reven's back which sometimes looks like a a curve, rather than forming a straight line from the hips to the back and to the shoulders, as mentioned by the instructor. For example, when he tucks his stomach under at 0'43". It looks like a slide rather than a straight line. And 2'19", too. Kindly advise. Thanks much.
Hi Lawrence, thanks very much for your message. We've had a look at the timestamps you have mentioned, and in both it appears to us that Rivan's hips, back and shoulders are correctly aligned. What it may be is that the camera angle in these shots picks up the prominence of Rivan's right scapula, which gives the appearance of a slight bend, even though his back is actually in line. The key to being in line is to make sure your hips aren't too low (as shown at 1"50) and that your hips don't go to high (as shown at 2"03). Hope that makes sense and let us know if you have any more questions :) The Get Exercise Confident Team
I have two queries...1) I am not able to pull my belly inside while planking as it is too heavy 2) how to reduce my belly pouch above the belly button...please suggest me any tips..
Hi Sailushi, thanks for your questions. 1) If you are unable to keep your tummy tucked in and can't correct it (as shown at 1.59-2.19) then you have two options: a. Do the plank for shorter periods of time (even just 5 seconds), keeping perfect technique, and slowly increase the time as your core gets stronger. b. If you can't keep your core tucked in at all, then instead do a different core exercise. After a couple of weeks/months, your core strength should improve and then you can retry the plank, and see if you can now keep your tummy tucked in. An exercise you can use for this is: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2MdnSrFrks0.html 2) Have a look at our beginner workout (completely free), which talks through the best way to lose body fat: www.bristol.ac.uk/sport/get-exercise-confident/beginner-workout Hope that helps and please let us know if you have any more questions :)
Hi VK - we would recommend doing 1-3 plank sessions each week. For each plank session we recommend: do the planks 2-3 times for as long as you can hold perfect technique (with a 90 second break in between each plank). Let us know how you get on!
Hi Janette, thanks for your questions. We would not recommend wearing a waist trainer whilst performing the plank, as it could put extra strain on your back. You are much better off doing the exercise without :) Hope that helps.
Hi Manoj, I would not suggest using the supporting belt, as you should not be getting back pain during the plank. Also a supporting belt will reduce the amount you can engage your core, which will defeat the point of the plank. If you are getting back pain I would suggest: 1) make sure you check your technique with this video (look in a mirror or get someone to watch you to make sure you are doing it right) 2) plank for a shorter period of time (stop before you get back pain) and slowly increase the time over the next few weeks/months 3) try the half plank (shown in the video), and as you get stronger at that, go back to the full plank If you are still getting back pain despite these steps then I would recommend leaving the plank for a while and trying other exercises to strengthen your core. Here is another really good one you can try: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2MdnSrFrks0.html Also it might be worth trying to release the muscles in your back, to see if that helps. This video will show you how to do that in three simple steps with just a tennis ball: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-1Lz281tGLyg.html Hope that helps and let us know if you have any more questions :)
