Plank Exercise: Technique, Benefits, and Common Mistakes

The plank exercise is one of the most effective core workouts. It looks simple, but holding the position correctly requires strength, endurance, and focus. In this article, we explain how to do a proper plank exercise, its benefits for fitness, and the mistakes to avoid to prevent injuries.

How to:

1. Start by lying face down on the floor.

2. Place your forearms on the ground, elbows under shoulders.

3. Lift your body, resting on your toes and forearms.

4. Keep your body in a straight line from head to heels.

5. Hold the position for 20–60 seconds, breathing steadily.

Benefits of the plank exercise:

• Strengthens the entire core (abs, obliques, lower back)

• Improves posture and stability

• Enhances balance and coordination

• Supports injury prevention, especially for the lower back

• Can be done anywhere, without equipment

Common mistakes to avoid in the plank exercise:

• Letting the hips drop too low

• Raising the buttocks too high

• Holding your breath instead of breathing steadily

• Overextending your neck — keep it neutral

• Starting with times that are too long for your fitness level

FAQ – Plank exercise:

How long should I hold a plank exercise?
Beginners can start with 20–30 seconds and gradually increase to 1–2 minutes.

Is the plank exercise better than sit-ups?
Yes, it engages more muscles and is safer for the lower back.

Can I do the plank exercise every day?
Yes, as long as you maintain proper form and listen to your body.

Conclusion:

The plank exercise is a powerful yet simple way to build a strong and stable core. By practicing the plank exercise regularly, you’ll improve posture, prevent injuries, and strengthen your entire body.

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