Plank bag

The plank , also known as Phalakasana , is a basic exercise that strengthens the core, shoulders, chest and back. This position is popular in yoga and fitness because it improves both strength and stability while engaging the entire body, including the legs and glutes.

Correct technique

How to perform the Plank correctly:

  1. Start on all fours with your hands under your shoulders and your knees under your hips.
  2. Stretch your legs back so that you are standing on your toes, creating a straight line from your head to your heels.
  3. Tighten your stomach by pulling your navel in towards your spine and keep your hips in line with your shoulders.
  4. Press your hands into the floor, with your shoulders directly over your wrists, and keep your arms straight.
  5. Hold the position for 30 seconds to 1 minute, focusing on keeping your body in a straight line while breathing evenly.

Common mistakes

Avoid these common mistakes in Planken :

  • Hanging hips: Avoid the hips sinking down, as this can lead to overloading of the lower back. Keep your core engaged to keep your body straight.
  • Hips too high: Lifting the hips too high reduces the effect of the exercise. Focus on maintaining a straight line from head to heel.
  • Locked elbows: Keep a slight bend in the elbows to avoid overloading the joints.

Modifications and variations

Here are some modifications for beginners and more advanced variations:

  • Beginner Modification: Lower your knees to the floor while keeping your core engaged, making sure your body remains in a straight line from head to knees.
  • Advanced Variation: To challenge your balance and strength, try the side plank by rotating your body to one side, stacking your feet, and raising your top arm toward the sky.

Number of repetitions and sets

The plank is usually held for time, not reps. Start by holding the position for 30 seconds to 1 minute , and gradually increase as core strength improves. Repeat 2-3 rounds with short breaks in between.

Breathing technique

Correct breathing is essential for stability and focus in the Plank :

  • Inhale deeply as you activate your core and lengthen your spine.
  • Exhale calmly, making sure to keep the hips in the correct position without letting them sink.
  • Continue with steady, deep breaths throughout the exercise to maintain focus.
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