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This article was co-written by Reena Vokoun, MA. Reena Vokoun is an ACE-certified dance and fitness coach in California with over 10 years of fitness coaching experience. Reena is also the founder of Passion Fit, a health and fitness lifestyle company. Her work has been featured on Shape, Working Mother and Thrive Global. She is a member of IDEA Fitness and is certified through the American Council on Exercise (ACE), the American Gymnastics Association (AFAA) and the American Heart Association (AHA). She holds a Master’s degree in Advertising and Communication from Boston University.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,312 times.
The plank pose or kumbhakasana in Pali is one of the most basic yoga poses. [1] X Source Plank studies are often performed in a series of sun salutations, or in a vinyasa sequence. There are two variations of the plank pose: the full plank (kumbhakasana) and the side plank (vasisthasana). [2] X Source of Research Doing a plank will help you transition into most yoga poses smoothly, while strengthening your arms, shoulders, back, and core. Regular exercise also improves overall physique. [3] X Source of Research If you are looking for some other exercises or simply want to challenge yourself, then you should include plank in your training regimen.
Steps
Do a full plank
- Make sure your hands are directly below your shoulders and your knees are directly below your hips. [4] X Research Sources
- The instep can be flat on the floor or curled toes if desired. [5] X Research Sources
- Inhale and exhale evenly through the nose. If possible, make a soft ocean-like sound while breathing. This is called ujayyi breathing, and it helps you transition into more effective poses. [6] X Research Sources
- Straighten your arms and head forward, maintaining your breath throughout the movement.
- You can also rest your forehead on the mattress.
- Relax your shoulders while you do a deeper stretch.
- Hold this position for about five breaths or as long as you like.
- Try to work your abs and keep your spine straight. Don’t stick your butt up high. [10] X Research Source
- With feet hip-width apart, flex your feet with heels pushed back to stabilize the pose. [11] X Research Source
- Keep your elbows close to your ribs and pull your shoulders down away from your head to prevent sagging, as that will lengthen your neck. [12] X Research Source
- Remember to keep your spine straight and lower your butt down, just like in a normal plank position. Face directly to the floor while maintaining the pose.
- Hold this pose for 3-5 breaths.
- After completing the dolphin plank, return to crawling position so you can move into baby pose. You can either lower yourself onto your stomach and then get back into crawling position, or lift yourself up into a palm rest plank and return to crawling.
- Inhaling and exhaling at regular intervals is up to you.
- You can practice again after completing the baby pose, or stop here.
- Do a one-leg plank by slowly lifting one foot off the ground. After a few breaths, lower that leg and repeat with the other leg.
- Do a one-arm plank by slowly raising one arm in front of you. After a few breaths, lower that arm and repeat with the other. Remember to keep your hips steady and not sway back and forth.
- If you want more rest, stay in baby pose longer.
Do a side plank
- Position your hands directly below your shoulders and your knees directly below your hips. [16] X Research Source
- Take a few breaths and hold this position.
- Maintain baby pose for 3-5 breaths.
- Try to work your abs and keep your spine straight. Don’t let your butt stick out. Keep your butt in line with your whole body. [20] X Research Source
- Feet hip-width apart and flexed, body mass focused on the top of the foot. [21] X Research Source
- Expand your chest by lowering your shoulders below the mattress. [22] X Research Source
- The support arm should be kept straight and slightly above shoulder height. [24] X Source of Study Keep your palms firmly on the floor and use your biceps to stabilize your body. [25] X Research Sources
- The left arm, hand, and right finger are fully extended toward the ceiling. [26] X Research Sources
- Remember to use your core and back muscles. [27] X Research Source
- While holding this pose, you should imagine yourself leaning against the wall behind you.
- In a simple one-sided plank you can push your lower hips up to force the obliques to work. This will stretch the right rib more. [31] X Research Source
- You can also do a side plank with one leg by lifting the top leg off the bottom leg slightly. Do this movement for 1-2 seconds. [32] X Research Source
Advice
- Talk to your doctor before starting a yoga regimen to make sure your health is appropriate.
Warning
- Be careful with the plank position if you have a back, abdominal, or shoulder injury.
Things you need
- Yoga carpet
This article was co-written by Reena Vokoun, MA. Reena Vokoun is an ACE-certified dance and fitness coach in California with over 10 years of fitness coaching experience. Reena is also the founder of Passion Fit, a health and fitness lifestyle company. Her work has been featured on Shape, Working Mother and Thrive Global. She is a member of IDEA Fitness and is certified through the American Council on Exercise (ACE), the American Gymnastics Association (AFAA) and the American Heart Association (AHA). She holds a Master’s degree in Advertising and Communication from Boston University.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,312 times.
The plank pose or kumbhakasana in Pali is one of the most basic yoga poses. [1] X Source Plank studies are often performed in a series of sun salutations, or in a vinyasa sequence. There are two variations of the plank pose: the full plank (kumbhakasana) and the side plank (vasisthasana). [2] X Source of Research Doing a plank will help you transition into most yoga poses smoothly, while strengthening your arms, shoulders, back, and core. Regular exercise also improves overall physique. [3] X Source of Research If you are looking for some other exercises or simply want to challenge yourself, then you should include plank in your training regimen.
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