Fitness
Plus, how to work your way up to a longer hold.
or Is it almost over?
It also calls on your smallerstabilizer muscles, she says, which all work together to keep you steady.
If that doesnt feel challenging enough, try out moreadvanced plank variationsfor your one-minute hold, she adds.
Once you land on the comfiest variation, aim to hold it for a few seconds.
From there, advance your plank by holding just 10 seconds at a time from your toes.
As with anything, consistent practice and training will help you improve your skills, she says.
The goal is to engage all your plank muscles so you feel solid and stable.
This action should feel like you are lifting your body weight away from the ground to oppose gravity.
Find a neutral alignment through your spine, dropping your hips in line with your shoulders, Iwanicki says.
Keep these planking tips and tricks in mind, and before long youll be holding planks like a pro.
Studies referenced:
Byrne, JM.
(2019).Which trunk exercise most effectively activates abdominal muscles?
A comparative study of plank and isometric bilateral leg raise exercises.Journal of Back and Musculoskeletal Rehabilitation.
Source:
Ashley Iwanicki, fitness instructor, founder ofThe Collective Studios
Kim DAgnese, fitness trainer
