How many different Types of Planks

We all have a love-hate relationship with the plank. It’s a simple yet highly effective exercise that requires no equipment and can be done anywhere. Planks are excellent for building core strength, particularly in the shoulders, arms, and glutes. Before you dive into your plank routine, let’s explore how to maximize its benefits by avoiding some common mistakes.

Standard Plank

Get in the position of push-ups.
To balance your body, push your glutes and ground your toes into the ground. Ensure your legs are working as well – try not to lock your knees or hyperextend them.
Focus on a spot about a foot beyond your hands to neutralize your neck and spine. Keep your head in line with your back.
Stay in this position for 20 seconds. With time, you will be able to hold your plank for as long as possible without compromising your form or breathing.

Forearm Plank

The forearm plank is one of the most ordinary kinds of a plank. This one is comparatively easier than a standard plank. Follow the steps to perform this plank-

Forearms should be parallel to your body, and elbows should be aligned below your shoulders.
If your hands are lying, clasp them together.

Knee Plank

The knee plank is very easy to hold on to than the standard straight-arm plank. This quality makes it great for beginners as it lets them focus on form.

Your lower back is less stressed when you rest your knees on the ground.
If your knees feel discomfiting on the floor, rest them on a rolled-up mat or towel.

Side Plank

Side plank is very beneficial for obliques compared to a standard plank.

Lay on your side with one leg piled on top of the other, then brace yourself up on your elbows and hands.
By raising the opposite arm or leg – or both – in the air, you can make the plank more difficult.
You can make it more comfortable by striking the upper leg in front of your body to provide support.

Single-leg plank

Single-leg planks raise the demand on your core, as you have to remove a point of contact with the ground.

Position your body in a standard plank position, and then raise one leg toward the top as far as you can safely do without hurting your back.
Keep your hips parallel to the bottom, and then switch legs.

Medicine-ball Plank

Medicine-ball plank is one of the difficult planks, as it raises the intensity. By balancing your body on an unstable ball, you boost the load on your core.

Put your hands or forearms on the ball, right under your shoulders, as you would for a standard plank.

Common Mistakes we do during the Plank

The plank is a simple yet effective exercise that strengthens your core, but it’s easy to make mistakes that can reduce its effectiveness and even lead to injury. Here are some of the most common errors people make when performing a plank, and how to correct them.

1. Crumpling Your Lower Back

One of the most frequent mistakes during a plank is allowing the lower back to sag, which puts undue stress on the spine. This usually happens when your core isn’t engaged enough, causing your hips to drop. To avoid this, focus on tightening your core as if you’re drawing your belly button toward your spine. This simple adjustment helps keep your torso flat and your spine in a neutral position, reducing the risk of injury.

2. Lifting Your Butt Too High

While it’s crucial to avoid letting your hips sag, lifting your butt too high is equally problematic. Planks aren’t meant to resemble a “downward dog” position from yoga. When your hips are too high, your core muscles aren’t fully engaged, and you shift the effort away from your abs to your shoulders and lower back. To correct this, aim to keep your body in a straight line from your head to your heels, ensuring your core is doing the work.

3. Dropping Your Head

Many people focus so much on maintaining the correct hip and back position that they forget about their head and neck. Dropping your head disrupts the alignment of your spine, which can strain your neck and upper back. Instead, keep your head in a neutral position, aligned with your spine. Imagine you’re holding a tennis ball between your chin and throat to keep your neck in the right position.

4. Forgetting to Breathe

Holding your breath during a plank is a common mistake, especially as the exercise becomes more challenging. However, depriving your body of oxygen can make the exercise feel more difficult and even lead to dizziness or lightheadedness. To avoid this, focus on breathing steadily and rhythmically throughout the exercise. Inhale deeply through your nose and exhale slowly through your mouth, which will help you maintain endurance and keep your form intact.

5. Obsessing Over Time

It’s easy to get caught up in trying to hold the plank for as long as possible, but focusing too much on the clock can be counterproductive. The quality of your plank is more important than the duration. If your form starts to deteriorate—whether your back begins to sag, your shoulders slump, or your core loses engagement—it’s better to stop, rest, and reset rather than pushing through with poor form. Always prioritize maintaining proper alignment over setting a new personal record for time.

Takeaway

The plank is a deceptively simple exercise, but it requires proper form to be effective and safe. By avoiding these common mistakes—crumpling your lower back, lifting your butt too high, dropping your head, forgetting to breathe, and focusing too much on time—you can ensure that your plank workout is both efficient and injury-free. Remember, quality always trumps quantity when it comes to exercise, so take the time to perfect your form and listen to your body.