High plank
High Plank is a classic bodyweight exercise that strengthens the core , shoulders , chest and hips . The exercise is effective in improving body control, stability and endurance. It is adaptable to all fitness levels and requires no equipment, making it perfect for home workouts or as part of a warm-up.
Correct Execution of the High Plank
Follow these steps to perform a High Plank correctly:
- Start in a plank position with your hands placed directly under your shoulders, and legs extended back.
- Make sure the body forms a straight line from head to heels. Tighten your abdominal muscles to keep your back neutral.
- Keep your gaze slightly in front of your hands to avoid straining your neck.
- Hold the position for the desired time interval while keeping the core engaged and the breath calm.
Common Mistakes to Avoid
To maximize efficiency and minimize the risk of injury, avoid the following mistakes:
- Back sway: Keep the core tight to prevent the lower back from sinking.
- Hips too high: Make sure the hips are not raised too high as this reduces the load on the core.
- Load on the shoulders: Place the hands directly under the shoulders for proper weight distribution.
Modifications and Variations
Adapt High Plank to your level or goal:
- Beginners: Perform the exercise on the knees to reduce stress while still building core strength.
- Advanced: Add movement like shoulder slap (tap your opposite shoulder) or lift an arm or leg to increase the difficulty.
- Side Plank: Turn your body to the side to work the obliques.
Number of Repetitions and Sets
Aim for 3 sets of 20-40 seconds . Gradually increase the duration as your core strength and endurance improve.
Breathing
Breathe calmly through your nose and avoid holding your breath. Steady breathing helps you maintain focus and control throughout the exercise.
Video Demonstration
Watch this video for a visual guide to properly performing the High Plank: