{"id":14871,"date":"2022-01-07T15:54:09","date_gmt":"2022-01-07T15:54:09","guid":{"rendered":"https:\/\/api-wordpress-dot-mammafitness-uk.ew.r.appspot.com\/?p=14871"},"modified":"2022-01-07T15:54:09","modified_gmt":"2022-01-07T15:54:09","slug":"plank-guide-part-4-how-not-to-plank","status":"publish","type":"post","link":"https:\/\/trainimal.com\/uk\/plank-guide-part-4-how-not-to-plank\/","title":{"rendered":"Plank guide, part 4: how not to plank"},"content":{"rendered":"\n<p>Here I show the most common mistakes people make when doing planks: head dropped, back arched, shoulders dropped and stomach in the shape of a cone.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"896\" height=\"287\" decoding=\"async\" src=\"https:\/\/storage.googleapis.com\/trainimal-wp\/4\/2022\/01\/Planka-huvud.jpg\" alt=\"\" class=\"wp-image-14872\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"894\" height=\"288\" decoding=\"async\" src=\"https:\/\/storage.googleapis.com\/trainimal-wp\/4\/2022\/01\/Planka-axlar.jpg\" alt=\"\" class=\"wp-image-14873\" \/><\/figure>\n\n\n\n<p><strong>If you tend to allow your head and\/or shoulders to drop:<br><\/strong>Push away from the floor with your forearms, lifting up with your head towards the ceiling but keeping your nose pointing down towards the floor. Think of your neck as a continuation of your spine.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"892\" height=\"286\" decoding=\"async\" src=\"https:\/\/storage.googleapis.com\/trainimal-wp\/4\/2022\/01\/Planksvank.jpg\" alt=\"\" class=\"wp-image-14874\" \/><\/figure>\n\n\n\n<p><strong>If you arch your back:<br><\/strong>Try to lift your pelvic floor by imagining you are \u2018zipping up your fly\u2019, but avoid rounding your upper back at the same time. Focus on finding a neutral position in the pelvis \u2013 both hip bones and your pubic bone should be level, even when planking! Your lower back should not hurt and you should not feel your intestines being pushed outwards. If you have lower back pain: find a neutral position and pull your navel in towards your spine.<\/p>\n\n\n\n<p><strong>If you feel like your intestines are pushing out:<br><\/strong>This is a sign that your core is too weak, you need to take a step back. Maybe you should go back to a knee plank for a while and really focus on your breathing.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Other things to consider:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Go against the grain and forget about all of the plank challenges \u2013 make your planks harder instead, see the link below:<\/li><li><strong>It\u2019s fine to do planks every day if you want to. Alternate between side planks and straight planks.<\/strong><br>How soon you can do a plank after childbirth is very individual \u2013 it depends on how strong your core is, whether you exercised during pregnancy, etc. My suggestion is to simply try and see what you can do.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here I show the most common mistakes people make when doing planks: head dropped, back arched, shoulders dropped and stomach in the shape of a cone. If you tend to&hellip;<\/p>\n","protected":false},"author":13,"featured_media":14905,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[259],"tags":[89,258,286,114],"class_list":["post-14871","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-core","tag-core-training","tag-home-training","tag-teknik"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Plank guide, part 4: how not to plank - Trainimal UK<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trainimal.com\/uk\/plank-guide-part-4-how-not-to-plank\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plank guide, part 4: how not to plank - Trainimal UK\" \/>\n<meta property=\"og:description\" content=\"Here I show the most common mistakes people make when doing planks: head dropped, back arched, shoulders dropped and stomach in the shape of a cone. 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