Diamond Plank

The Diamond Plank is a challenging variation of the classic plank that increases the activation of the core, shoulders and especially the triceps. This exercise is perfect for building both strength and stability while improving posture. Unlike regular planks, the hands are placed together under the body in a "diamond shape", which puts extra pressure on the upper body and arms, especially the triceps and shoulders .

Correct technique and execution

To perform the Diamond Plank correctly, follow these steps:

  1. Starting position: Get down into a plank position on your toes and forearms. Place your hands so that your thumbs and index fingers form a diamond shape under your chest.
  2. Posture: Make sure your body is in a straight line from head to heels. Tighten your core and keep your hips in a neutral position without lifting them too high or lowering them too low.
  3. Hold: Hold this position for as long as you can, focusing on activating your core muscles to keep your body stable.

Common errors

  • Incorrect hip position: Avoid letting your hips drop too far or lift them too high. Keep your core tight to avoid this.
  • Too much strain on the shoulders: If you feel too much pressure on the shoulders, it could be that you are not activating your core enough or that you have your hands positioned too far forward.
  • Back sway: Make sure your back is straight and not arched. Focus on keeping your core and glutes engaged.

Modifications and variations

For beginners: Perform the exercise on your knees to reduce the strain on your core and shoulders. For advanced: You can add a leg lift or use weight plates on your back for extra resistance.

Reps and sets

Start with 3 sets where you hold the plank for 20-30 seconds. As you get stronger, you can increase the time to 45 seconds or 1 minute per set.

Breathing technique

Breathe calmly in through the nose and out through the mouth. Be sure to maintain even breathing throughout the exercise to maintain core stability.

Videos for technique

Here is a video showing the proper execution of the Diamond Plank:

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