Planking is a very good exercise for strengthening your muscles without causing any extra strain. It is one of the best forms of core strengthening. If you have a lower back or neck injury, it can help you to relieve pain. It will also help you to get the most bang for your buck.
Fitness expert Mulgrew said, “Planking is a more total-body exercise than a crunch, which focuses mostly on the rectus abdomen,” She also explained, “Planking engages the arms, hips, glutes, legs, and upper back. It works those deep stabilizing muscles as it is an isometric exercise.”
To enjoy the maximum results from a plank, you have to perform a perfect plank. Otherwise, you will not be able to avail the core-strengthening and balancing benefits of this exercise.
At first, you have to start on the floor. Try to hold your body on your hands and knee. Then place your hands under your shoulders. Step your feet back and keep those away from the hip. Maintain a straight line and look down at the floor. Now tighten your abs and hold as long as you can.
While performing planks, you should keep your arms and legs perfectly extended. Always try to reach your inner heels with your tailbone. Keep your abdominal fully engaged. As planking is a full-body exercise, try to feel that way.
A certified fitness trainer Doug Sklar said, “Forcing yourself to hold a plank for an excessive amount of time can put a lot of strain on your lower back,” Sklar also added, “As fatigue sets in, the lower back may start to arch. This is where you put yourself at risk for injury.”