High Plank
The high plank is a powerful exercise that focuses on strengthening your core while also working your shoulders, chest, and arms. This exercise is unique because it promotes stability and strength throughout your body without requiring any equipment.
Execution
-
1
Begin in a push-up position with your hands directly under your shoulders and your feet hip-width apart.
-
2
Brace your abdominal muscles and ensure that your body forms a straight line from your head to your heels.
-
3
Keep your back straight and avoid letting your hips sag or raising your buttocks.
-
4
Continue breathing while holding this position. Try to hold the plank for 30 seconds to one minute, depending on your level.
Benefits
In addition to building core strength, the high plank also helps improve your posture and balance. It may also help reduce back pain by strengthening the muscles around your spine.
Common Mistakes
- ! Sagging hips: This can lead to unnecessary strain on your lower back. Make sure your body forms a straight line.
- ! Raising your buttocks too high: This reduces the exercise's effectiveness for your core. Keep your body flat.
- ! Not breathing: It is important to continue breathing to get the most out of the exercise and prevent dizziness.
Primary Muscles
The high plank primarily trains the muscles in your core, including your rectus abdominis, obliques, and transversus abdominis. Additionally, your shoulders, pectoral muscles, triceps, and the muscles in your back are also engaged.
Possible Alternatives
- Low Plank: If the high plank is too challenging, you can start with the low plank by supporting yourself on your forearms instead of your hands.
- Plank with Leg Lift: For an extra challenge, try lifting one leg while in the plank position. Alternate between your legs.
- Side Plank: To place more emphasis on your obliques, try the side plank, in which you rotate your body sideways and lean on one arm.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
