Here is gymates how to guide:
The plank exercise is a great way to strengthen your core muscles, improve your posture, and reduce your risk of injury. However, it is important to perform this exercise correctly in order to avoid strain or injury. Here is a step-by-step guide to safely completing a plank exercise:
- Begin by lying face down on a mat or soft surface. Place your forearms on the ground and keep your elbows directly under your shoulders.
- Step your feet back so that your body is in a straight line from your head to your heels. Your toes should be tucked under.
- Engage your core muscles by squeezing your glutes and pulling your belly button toward your spine. This will help to stabilize your body and prevent your lower back from sagging.
- Hold the position for as long as you can without compromising your form. Beginners may start with a goal of holding the plank for 10-15 seconds, gradually increasing the time as they become stronger.
- When you are ready to end the exercise, slowly lower your knees to the ground and rest for a few seconds before getting up.
Here are a few additional tips to ensure that you are performing the plank exercise safely:
- Keep your neck in a neutral position by looking down at the ground.
- Avoid holding your breath; breathe steadily throughout the exercise.
- If you feel any pain or discomfort in your wrists, elbows, or shoulders, stop the exercise and adjust your form.
- If you have any pre-existing conditions or injuries, consult with a doctor or physical therapist before attempting the plank exercise.