Plank

SkillDisplay Fitness

Beschreibung

A plank is a core-strengthening exercise that engages multiple muscle groups, including the abdominal muscles, back, shoulders, and glutes. To perform a plank, start by positioning your body face down on the floor. Support your weight on your forearms and toes, keeping your elbows directly beneath your shoulders. Your body should form a straight line from your head to your heels, with your core engaged and hips lifted to avoid sagging or arching. The neck should remain neutral, and the gaze can be directed slightly forward. Hold this position for a designated amount of time while maintaining stability and control. Planks can be modified to various levels of difficulty, such as side planks or plank variations with leg lifts, to further challenge stability and strength. This exercise is effective for improving core stability, enhancing posture, and building overall strength.

Ziele

I can maintain proper plank form
I keep my body in a straight line from head to heels, with my elbows directly beneath my shoulders and my core engaged.

I can hold the plank for extended periods
I gradually increase my hold time, building endurance to sustain the position longer without compromising form.

I can activate my core effectively
I engage my abdominal muscles fully to maintain stability and prevent sagging or arching in my lower back.

I can breathe steadily while planking
I practice controlled breathing, focusing on maintaining a steady breath without losing my position