One exercise that most people perform wrong

To gain maximum health benefits from any exercise, it is important to perform it correctly. More than numbers, it is crucial to maintain the right form, while performing any exercise. Your body, legs, and arms need to be aligned properly and you need to breathe in a controlled manner. We all know how important it is to maintain the right form, but even after that, there is one exercise that most people perform incorrectly and that is – PLANK.

Plank is one of the most effective exercises to strengthen your core and abs muscles. Holding your entire body weight only on your hands and toes is a complex task. This is the reason why most people do it incorrectly. While doing a plank, it does not matter how long you are holding the pose. It is important to do it correctly to activate all the muscles groups, to gain maximum benefit from this exercise.

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Step 1: Come on all fours and then lift your knees off the ground. Now straighten your legs to bring your body to full extension.

Step 2: Your feet should be shoulder-width apart and your palms should be directly below your shoulders, pressing against the ground.

Step 3: Elongate your spine and engage your abdominal, arm and leg muscles. Lengthen the back of your neck and look down.

Step 4: Hold this position for at least a minute and then go back to the normal position.

5 common mistakes most of the people make

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People are tempted to keep their butt too high or too low while performing this exercise as it helps them to hold this exercise for a longer time. Doing this can put a lot of pressure on your shoulders and you will end up hurting your neck and shoulders. Your butt should be in line with your neck. It should neither be too high nor too low.

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If you arch your spine while performing this exercise, then you are putting pressure on your vertebrae and spinal ligaments rather than the core muscles. This will hurt your lower back leading to back pain. Keep your spine neutral by squeezing your glutes.

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From head to toes, your body should be in a straight line. You should neither drop your head forward or lift it too high. Putting stress on your neck will lead to neck and upper back pain.

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Your elbows and shoulders should be in a straight line. Your elbows should be perpendicular to your shoulders. Keeping your shoulders in front or behind the elbows will put loads of burden on your shoulders.

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Your hands should be shoulder-width apart from each other. Clasping them together reduces the effectiveness of the plank position. Keep your hands straight and directly under your shoulders.

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