Mastering the Abdominal Plank: Tips, Mistakes, and Variations for Maximum Core Stability

2023-12-29 00:14:07

The abdominal plank exercise can help improve core stability and protect the spine. Although it may seem like a simple or easy exercise to do, it requires concentration and is a vital part of different training routines. If you want to put it into practice, it is recommended that you consult with a doctor or expert on the subject to confirm that you can do it without any problem.

According to an article by Nike, a company dedicated to the sports field, with this exercise you can activate and strengthen areas such as the glutes, hamstrings, rectus and transverse abdominis, internal and external obliques, multifidus and some other parts of the body. This exercise is effective for improving balance and toning the deep muscles of the abdomen.

Additionally, it helps improve posture and prevent back injuries. Likewise, according to the ‘Planet Fitness’ gym portal, the abdominal plank can be adapted to increase its difficulty, including variations such as the side plank or the plank with leg raises. It is recommended to start with short time intervals and gradually increase as you gain core strength, always maintaining good technique.

How to do the abdominal plank?

According to an article published by Harvard Health Publishing, this might be the correct way to perform an abdominal plank step by step:

Woman doing an abdominal plank on the floor of an apartment (Getty Images) / undrey

Start in a plank position, that is, face down, with your forearms resting on the floor, with your legs extended and your feet together. You can use a rug or towel to make this more comfortable.

Push through your forearms as you lift your body so that it forms a straight line from your head and neck to your feet (don’t let your hips rise or sink).

Keep your gaze down in this position while contracting your abdominal muscles. Breathe steadily and evenly.

Try to hold the position for up to 30 seconds, then lower your body and rest. Work to complete two or three sets.

Tips to do an abdominal plank correctly

As indicated in an article on coach Carlos Casado’s website, it is advisable to take these points into account to do an abdominal plank correctly:

• Support from knees or feet.
• Neutral pelvis.
• Contracted glutes.
• Neutral column.
• Contracted abdomen.
• Active pushing of the elbows once morest the floor.
• Neutral collar (looking towards the ground).

Likewise, he emphasizes that it is not advisable to demand too much at the beginning, although the results can be seen even in a month, it is necessary to raise the level of demand slowly and gradually, this in order to avoid injuries or damage to any body part.

Also read

Common mistakes when doing an abdominal plank

In that sense, coach Carlos Casado has highlighted these 4 points:

• Do not align your shoulders, hips, knees and ankles.
• Do not activate the abdomen.
• Raise your back or buttocks.
• Bend your elbows.

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