Mistakes to Avoid for the Perfect Plank
With your FizzUp workout program, you’ll get core strengthening exercises when you activate the Six-Pack Add-on* or when you try a Challenge*, found under your Single Workouts. The FizzUp trainer makes it easy to get into a great planking routine and take your results to the next level. Here are the common mistakes to avoid for the perfect plank.
MISTAKE #1 TO AVOID FOR THE PERFECT PLANK: HOLDING YOUR BREATH
You might be tempted to stop your breathing when you do static or dynamic core strengthening. Keeping your body in the right position during the exercise is key because this gets your muscles the oxygen they need in order to work properly. This helps you master the exercise and prevents side stitches. You’ll also notice that it’s easier to stay in this position for longer periods of time.
Focus on taking deep breaths in and out. This way, you’ll release even more CO2, making more room in your lungs for oxygen when you inhale. To facilitate your breathing, inhale through your nose and exhale through your mouth. You’ll be able to hold a static core strengthening position for longer and complete more repetitions when you do a dynamic core strengthening exercise. Remember to exhale as you move during dynamic core strengthening. It’s a big help.
FizzUp trainer’s tip: Click here to find out the right way to breathe during exercise.
MISTAKE #2 TO AVOID FOR THE PERFECT PLANK: CURVING YOUR BACK
For the perfect plank, having good posture is vital, especially for exercises like the elbow plank, straight-arm two-point plank and the plank with leg lifts. Don’t stick your glutes too high above the plank, but don’t bring them down too low, either. For side planks, keeping your head, spine and hips aligned is also just as important.
FizzUp trainer’s tip: Make sure to look at the floor when you’re doing a regular plank or look straight ahead of you if you’re doing a side plank. This helps you keep your neck and back straight.
MISTAKE #3 TO AVOID FOR THE PERFECT PLANK: FORGETTING TO WORK YOUR ABS
Even though you’re doing an exercise that’s supposed to strengthen your abdominal wall, you still need to consciously keep your abs engaged. You have to focus on every detail if doing the perfect plank is your goal. Get the most out of the exercise by contracting your midsection. Use your breathing to help.
When you inhale, you should suck your stomach in and feel like your belly button is touching your organs. Hold this position, then exhale as you keep the pressure on. Your midsection will feel like steel. Besides that, contracting your abs keeps your back straight.
FizzUp trainer’s tip: Trying to hold back contractions as you release them works your pelvic floor, too.
MISTAKE #4 TO AVOID FOR THE PERFECT PLANK: LEANING FORWARD OR BACKWARD
As you’re doing a side plank exercise, look to see how your shoulders and hips are positioned. You might be tempted to lean forward or backward. Remember, you need to keep your neck, shoulders, back and hips aligned to avoid back pain and injury. You should never feel like you’re about to fall over. The side of your body needs to form a perfectly straight line.
FizzUp trainer’s tip: If you’re a beginner, use a mirror to help you fix your posture.
MISTAKE #5 TO AVOID FOR THE PERFECT PLANK: BEING SCARED
Do planks got you on edge? Then you’re in luck. The FizzUp trainer will change how you see planks AND help you face your fears. There’s absolutely nothing to be scared of. As you go through your workouts and make planks part of your everyday routine, you’ll get more comfortable with this exercise and have it down pat. For now, holding an elbow plank for 30 seconds might seem like no easy task. But have no fear when you do your core strengthening exercises. The only thing you’ll do is improve!
FizzUp trainer’s tip: Start trembling every time you plank? That’s a good sign! It just means that your muscles are working hard. You’ll gradually stop trembling when you work out on a regular basis.
And that’s how you do the perfect plank. You’re all set to give these handy tips from the FizzUp trainer a try! Happy planking!
*FizzUp PRO feature