How to do PLANK CORRECTLY explained in MALAYALAM | FORM and TECHNIQUE | Men's Fashion Malayalam, by Men's Fashion Malayalam on YouTube. 6 min 28 s.
- Video length
- 6 min 28 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Clear a space and lay a mat on the floor. Kneel down and place your forearms on the mat with elbows directly under your shoulders.
Extend your legs back one at a time and rest your weight on your toes. Your body should form a straight line from head to heels.
Tuck your toes under and squeeze your glutes so your hips do not sag toward the floor or push up too high.
Pull your belly button in toward your spine and keep your neck long, looking at a spot on the floor just ahead of your hands.
Breathe normally and hold the position. Start with 20 to 30 seconds and stop before your lower back starts to ache.
Lower your knees to the mat to finish. Rest for 30 seconds, then repeat for 3 sets in total.
Check your form in a mirror or phone camera from the side. The line from your ears to your heels should stay straight.
Tips and common mistakes
Do not let your hips drop, since a sagging lower back takes the work away from your abs.
Keep your elbows under your shoulders, not out in front, to protect your shoulders.
If a full plank is too hard, drop to your knees and keep the same straight line from head to knees.
Stop the hold as soon as your form breaks rather than pushing through with a bent back.
Questions
How long should I hold a plank as a beginner?
Start with 20 to 30 seconds and add a few seconds each week. Three short holds with good form beat one long hold with a sagging back.
Should my elbows be straight or bent?
For a forearm plank, rest on your forearms with elbows bent at about 90 degrees and directly under your shoulders. A straight-arm plank is done on your hands instead.
Does a plank burn belly fat?
A plank strengthens your core muscles but does not target fat in one spot. Pair it with a balanced diet and regular activity for overall results.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
