2023-09-20 02:26:25
If you overdo it when planking, you can damage your back.
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Published20. September 2023, 04:26
Fitness: Can planking for too long be dangerous?
The longer the better? Not when it comes to planking. The forearm support can harm you if done incorrectly.
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Anyone who has ever put themselves in the forearm support position knows that it is one of the most effective, but also the most strenuous, fitness exercises. It’s no wonder that planking challenges are often held at the end of a workout. Those who last longer are fitter. At least that’s the assumption.
The world record for the plank is nine hours, 38 minutes and 47 seconds. It was set up by 53-year-old Josef Šálek from the Czech Republic. It is logical that this should not be your sporting performance goal. But is it actually advisable to keep doing the exercise for as long as possible?
Désirée Leutenegger, personal trainer and owner of Joyfit, reveals what you need to pay attention to when planking so that you can train your body most effectively.
Ms. Leutenegger, which body parts are trained by planking?
Mainly the core muscles, i.e. the middle of the body, but also arms, shoulders, chest and thighs are trained and it minimizes the general risk of injury. It is a static exercise that requires the whole body to work. Planks can be performed at different levels. It is important that you slowly get used to the exercise and then increase it.
How long should the optimal plank last?
That depends on your fitness level. It is important to start slowly and then increase. The muscles build up following the first second. Anyone who plans regularly will definitely feel a positive effect following just a few days.
Plank challenges are fun. However, the exercise should always be carried out correctly.
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Does the principle generally apply: the longer the better?
No, quality over quantity. Every fitness exercise should only be done as long as it is carried out correctly. As soon as you are no longer in the correct position, a lot can happen to your back.
If you do the exercise incorrectly, you won’t have enough strength in your torso and the lower back will be put under incorrect strain, creating a hollow back that puts pressure on the lumbar vertebrae, which in turn can lead to damage. The second area at risk is the shoulder/neck area. If the head is not in the correct position, pain and cramps can quickly occur.
The fitness expert shows you how to plank correctly.
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What do you have to consider when performing planks correctly?
It’s always good when you can look at yourself sideways in the mirror. If the mirror is in front of me and I have to look up, that puts stress on the neck. It is important to form as straight a line as possible from head to feet. To do this, you have to tense your stomach, i.e. pull your stomach towards your spine, tense your glutes and bring your upper body parallel to the floor. The elbows are under the shoulder joint, the forearms are parallel to each other and the gaze is towards the hands. The feet are positioned hip-width apart.
Can you reach your fitness goal just by planking?
If you just plank, you won’t get a dream body. Only through varied fitness consisting of cardio and strength training can an individual goal be achieved. But planking is a good, very effective exercise. You strengthen your body feeling, get good definition and it’s a great end to a workout.
What sport do you enjoy most?
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