This article was published more than 4 years ago. Some information may no longer be current. There are 1, minutes in every day. If you practise healthy sleep habits, eight hours or minutes are used to sleep. That gives you just less than 1, minutes to pack in the rest of your life. After commuting to and from work, putting in a good day at the office and unwinding with an end-of-day Netflix binge, many spend close to 80 per cent of their waking minutes sitting.
So, how much of the time that remains are you willing to dedicate to your own personal health? Despite the best of intentions, the honest answer for most Canadians is very little. If that is your truth, then here is a lifeline that will cost you only two minutes, or 1 per cent of your remaining "free time" each day: Learn how to plank.
Planking will improve your core strength, body definition and ability to move. When comparing the returns you get from body-weight exercises for the time invested, planks win out. If you sit all day, your core muscles may now be hiding under love handles. Planks will wake these muscles up, including your abdominal wall, obliques and glutes.
When you do, start slow. Hold a full plank for 10 seconds and then break. Steadily work your way up to longer intervals, but make sure to dial it back if you feel your back arching. She is a certified personal trainer, yoga and Pilates instructor and weight-loss coach for women. Join her complimentary health and weight-loss challenge , and follow her on Instagram for daily inspiration. IE 11 is not supported.
For an optimal experience visit our site on another browser. Share this —. Follow today. More Brands. By Stephanie Mansour. Your muscles need oxygen. A kneeling plank is similar to a regular plank. The difference is that your knees are on the ground instead of your toes. Your core does not have to work as hard to support your entire body weight with a kneeling plank. Your feet will be on the ground during an incline plank, but your hands will be on an elevated surface like a box or weight bench.
Either of these exercise modifications will help maintain good form and avoid back pain during planks. Once these variations feel comfortable, you will be ready to attempt traditional planks.
Planks are only beneficial as long as you can keep good form. Even if you start your plank in a good position, back pain can occur if you hold it for too long. Reminding yourself to regain a good position can correct the problem for a moment. Just came back home from the gym and felt some major pain by my lower back and then I realized my planking was wrong cus its not the first time happening. Ill hopefully do it right next time thanks to this article!
Awesome, Shaz! Thanks for commenting! My Nephew suggested I tried the plank exercise. Really hard but still hurt my lower back. Thank you so much, it has really encouraged me now I know how to do them properly. What an awesome comment, Nigel! Your email address will not be published.
Save my name, email, and website in this browser for the next time I comment. Planks are one of my favorite exercises to increase abdominal strength. But what happens when planks hurt? Today I wanted to share with you the top three reasons why you may be experiencing back pain while planking and what you can do to correct this problem. I even shot a video to explain it to you a little more effectively!
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