Who shouldn’t do the plank? 3 alternative exercises from a trainer

Who shouldn’t do the plank? 3 alternative exercises from a trainer

Lightweight variants are just as good at pumping your abs and cor as the classic one.

Holding in one position for a few seconds is also an exercise. Namely, the plank, which many people dislike, during which each second stretches for an agonizingly long time. And although it is one of the simplest yoga poses, not everyone can perform it. The reason may be ailments or injuries. We tell you what the alternatives are.

Dean of the Faculty of Sports Industry at Synergy University, international hatha yoga instructor.

The classical plank on straight arms has contraindications. But there are other variants that strengthen muscles just as well.

In yoga, the plank is considered one of the basic asanas, which prepares the body for more complex elements. There are many variants of the pose, but the most common is with the emphasis on the hands. You need to stand in the position of push-ups, keep the body straight, do not stick out the pelvis, tense the abs, freeze in this position and hold for at least 30 seconds. But the classical plank has contraindications. These are problems with the wrists and injuries to the lower back. Here’s what you can replace the exercise with.

Forearm plank

This option is suitable for those who have injuries to the wrists.

التقنية

• Stand on all fours.
• Bring your forearms together at chest level to understand the optimal distance between them.
• Lock your elbows and swing your forearms forward, placing them parallel to each other with your palms facing the floor.
• Lift your knees off the floor, positioning your body in a single line.
• While standing in the plank, do not hold your breath.

Anastasia: If there are problems in the lower back, you can perform exercises with knees on the floor, actively including the muscles of the abs and buttocks.

Side plank

This pose perfectly tones the lumbar and sacral spine, strengthens the wrists and leg muscles.

التقنية

• From a standing position, bend forward, place your palms on the floor and take your legs back.
• Shift your weight to your right arm, turn your whole body to the right, balancing on your right hand, place your left foot over your right foot.
• Extend your left arm upward or place it on your left thigh.
• Keep the pelvis in a stable position due to the muscles of the abdomen and buttocks, try to raise the pelvis higher.
• Simplified version of the side plank: the knee of the leg, which is at the bottom, stands on the floor.

Bird-dog pose

It is suitable for strengthening the abs and bark muscles and practicing balance.

التقنية

• Stand on all fours in such a way that the palms are strictly under the shoulders, and the knees – under the pelvis.
• Tighten your abdomen so that there is no sag in your lower back.
• Straighten the right arm and bring it forward, straighten the left leg and raise it to the same level as the arm.
• Hold this position for 8-10 breathing cycles and repeat on the other side.