High plank

High plank is a simple but effective exercise for strengthening the core muscles , arms and shoulders . This exercise helps you improve stability and body control while challenging your upper body strength. It is perfect for beginners and more experienced alike.

Correct Form and Technique

To perform the high plank correctly, follow these steps:

  • Start on all fours with your hands placed directly under your shoulders.
  • Push your legs back and lift your knees off the floor so that your body forms a straight line from your head to your heels.
  • Keep your core muscles engaged and avoid dropping your hips too low or lifting them too high.
  • Keep your hands firmly planted on the floor and let your fingers spread slightly to distribute the weight.

Remember to keep your breathing steady and controlled while holding the position.

Common Errors

Some common mistakes to be aware of include:

  • Hips too low: This can lead to strain on the lower back. Keep your hips up by engaging your core.
  • Hips too high: If the hips are lifted too high, you lose tension in the core muscles. Keep your body in a straight line for the best effect.
  • Unnatural head position: Avoid letting the head fall down; keep your neck in a neutral position and look slightly forward.

Video: How to Perform the High Plank

Watch this video for an in-depth review of the high plank technique and to make sure you're performing the exercise correctly.

Modifications and Variations

To make the high plank more challenging or easier, try these modifications:

  • Beginner: Start with your knees on the ground, keeping your core engaged while maintaining a straight line from your head to your knees.
  • Advanced: Try lifting one arm or leg at a time to further challenge your balance.

These variations will help you develop core strength and improve your balance!

Repeat and Breathe

Start by holding the high plank for 20-30 seconds and gradually increase to 60 seconds or more. Remember to inhale evenly and exhale evenly while keeping tension in the core muscles.

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