Can’t hold that plank? 7 reasons why your body is giving up within seconds
By NCVC Staff | Published on Sep 23, 2023
There’s a simple difference between those who have abs and those who don’t: being able to hold a plank. You might not need anything else to tone your tummy if planks are a regular part of your workouts.
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The trick to ensuring that planks work for you is being able to hold them for a considerable amount of time. The bottom line is that holds are the only way to get a firm and well-sculpted body. In fact, every part of your body needs certain ‘holds’ in order to burn fat and tone up. Holding certain positions while exercising will provide you with impactful contraction.
But, don’t worry if you’re not able to hold a plank for more than 30 seconds. Here are 7 reasons that are stopping you from making that plank position last a little longer:
1. Your arms might not be strong enough
Your arms need to be strong enough to hold your weight. In fact, your entire upper body should have the endurance to stay steady in the pose.
2. You are not engaging your core
Your core is truly at the centre of making planks work. If you don’t engage it, holding a plank will be very difficult. So, keep it straight and tight. Don’t suck your stomach in because then you won’t be able to breathe but don’t leave it loose either. Engaging the core is something you’ll learn with practice.
3. You are not in the right position
Your shoulder blade and elbow should be in a straight line. Your upper body should be parallel to the ground, butt should be out, and legs should stay straight. You should try looking in the front or look down while keeping your neck straight
4. You’re holding your breath
If you are holding your breath then your plank will last only for 20 to 30 seconds. Your body needs oxygen to give you strength. Just focus on your breathing and you’ll notice that you’re able to hold the plank for a considerable amount of time.
5. You aren’t pushing yourself enough
You need to keep a track of how long you’re able to hold the plank and try to increase this time. Take small steps by increasing your hold by 5 or 10 seconds. This is how you will build endurance.
6. You are not focusing on your diet
If you are not consuming enough proteins and other nutrients then your body will not have the fuel to perform this exercise. So, a nutrient-rich diet is a must.
7. You might not be engaging your glutes and quads
When you squeeze your butt and stretch your quads, you will feel them getting tighter. That’s the sign that they are engaged properly.
There are so many variations when it comes to planks that you can try out. In addition, keep in mind that you’ll have to hold your planks for at least a minute to see the results.
Girls, hold that plank right for washboard abs!