Not Able To Hold The Plank? Here Is What It Tells About Your Body

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• Not able to hold the plank? Here is what it tells about your body

TrendingMorgan Freeman QuoteIndian DishesIndia VS US ChildrenFyodor Dostoevsky QuoteMangala AwaleSnake Hiding SpotsAir Fryer SnacksRamadan Mubarak WishesVirginia WoolfRobert FrostMorgan Freeman QuoteIndian DishesIndia VS US ChildrenFyodor Dostoevsky QuoteMangala AwaleSnake Hiding SpotsAir Fryer SnacksRamadan Mubarak WishesVirginia WoolfRobert FrostMorgan Freeman QuoteIndian DishesIndia VS US ChildrenFyodor Dostoevsky QuoteMangala AwaleSnake Hiding SpotsAir Fryer SnacksRamadan Mubarak WishesVirginia WoolfRobert FrostNot able to hold the plank? Here is what it tells about your bodyTIMESOFINDIA.COM / Updated: May 29, 2020, 0:16 ISTShareAA+Text Size

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These tricks will help you master this exercise

Weather you love doing HIIT or are a fan of Yoga, the plank pose hold great importance in both the workout routine. It is an effective bodyweight exercise that shows results in a short span of time if done correctly. This one move can train your core, shoulders and leg muscles, all at the same time. To hold this position even for a few seconds, a person must possess great muscle strength.

Owing to its myriad fitness benefits, the popularity of planks among fitness enthusiasts is obvious. However, it is also a truth that plank is commonly performed wrong by people. Most people struggle to hold the pose even for 30 seconds. If you are one of those, then it does not mean that you should stop trying, you just need to work on your body a bit before attempting the plank challenge. Here are a few things that may be acting as a hindrance.

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​If your spine is always curvy - Failing to engage the right muscles

The right way to perform plank is to keep your body neutral. From head to toes, it has to be in a straight line. If you are failing to do it that means you are not engaging your glutes and quads muscles. While doing any exercise it is crucial to engage the right group of muscles to see visible results. Merely doing any exercise without being aware of the muscles of your body, will not help you. Squeezing our butt and legs while performing planks, helps to keep your spine straight. If you are finding it difficult to use your glutes and quads then train your lower body first. Do squats, lunges and deadlifts to train your lower body muscles.

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​If your hands start shaking - You need to focus on upper body strength

Planks are all about holding the entire weight your body on your hands and toes. And to hold this pose correctly and for a longer period, you must have a great hand and upper body strength. If you give up too early because your hands start shivering, that means your need to focus on building your upper body strength. Weightlifting, inclined push-ups and rowing are some exercises that are good for your shoulder and arm muscles. Only a strong upper body will help you balance your body weight for a longer period of time.

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​If you start feeling dizzy: You are holding your breath

Many people hold their breath when they perform any strenuous exercise, the same is with planks. If you hold your breath for a very long time, you will start feeling dizzy or nauseated, especially if you are suffering from the problem of high blood pressure. So keep your core tight and focus on your breathing. Take deep breaths.

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If your lower back hurts - Your core muscles are weak

When you look at someone else performing this exercise, you will find it super easy. You get to know its complexity when you try it. The common complaint that people have is of back pain. Their lower back starts hurting within a few seconds after getting into this position and then they cannot keep their hips in line with their body. This is a result of weak core muscles. Your core muscles support the midsection of your body. If it is not strong enough, your hips will have to take the load, which leads to sagging of hips and pain in the lower back. This means you first need to focus on strengthening your core muscles. Perform dead bugs, crunches, bird dogs for your core muscles.

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