Because you can't keep the Plank for long

is one of the essential exercises of any fitness routine. From HIIT sessions to boot camp classes, from total body classes to strength training, planks tend to be almost always present. After all, they powerfully train the core and also involve the shoulders and legs. to do them correctly, you need to have both muscle strength and endurance in all major muscle groups. If you don't have these requirements it becomes difficult to maintain the plank for a long time. There are several reasons why you cannot stay in the position. Here are the main reasons .

especially to maintain a neutral alignment of the whole body, the fault could be too weak glutes and quadriceps. In fact, many muscles present between the shoulders and knees contribute to the tone of the core, including the buttocks and quadriceps. And during a plank you have to actively contract your butt and legs to keep your whole body aligned. Not engaging your glutes and quads will hinder the way your pelvis is held, effectively preventing you from maintaining a neutral spine. This is because these muscles work together to bring the pelvis into a neutral position, which helps keep the body in a straight line from head to toes and also reduces sagging of the hips.

How to fix it
While you don't need to do an extreme squat to be able to hold the plank, having some lower body awareness and knowing how to engage the correct muscles is key to perfecting your plank shape and avoiding excessive pressure on your back. Moves such as squats, deadlifts or lunges will help activate the glutes, quadriceps and hamstrings. Glute bridges and split squats are particularly effective as they work unilaterally on the lower body and require core involvement to maintain balance and a neural alignment of the body.

Gluteus Bridge

• Lie on the ground with your knees bent, feet close to your butt, and arms at your sides.
• Press your feet and arms to lift your hips and mid back off the ground.
• Hold the position for three seconds, focusing on the contraction of the buttocks. Lower your back to the starting position.
• Do three sets of ten.

Split squat

• Stand upright, with one foot in front of the other.
• Bend both knees 90 degrees as you lower yourself down.
• Straighten both legs to stand up.
• Perform three sets of ten repetitions and then repeat on the other leg.

and oblique limits the ability to adequately support the central part of the plank position. This results in a relaxation of the hips in an attempt to lighten the load on the abdominals.But this eliminates the correct shape and puts too much pressure on the lower back.

How to fix it

It is essential to set up a well-balanced strength and conditioning program designed not only to develop plank grips, but also to address specific muscle weaknesses. Start by doing planks with your hands on a bench - doing the angled movement makes it easier. Once your core is strengthened, you can move to the floor. Start by holding the position for 10 seconds, several times, to focus on perfecting your form, then gradually increase the time to 20 and 30 seconds for each hold. The standing bungee core press is another effective exercise to train your abs and prepare your core for planks.

Core press with elastic band

• Anchor a resistance band around a handle at waist height.
• Grasp the band with both hands and step to the side to create tension in the band.
• Keep your core tight and active as you push your hands forward and away from you. Don't let the body rotate.
• Repeat ten times for three sets.

they are "winged" (ie not flat, but rather protruding like angel wings), probably there is a need to strengthen the upper body: weak shoulders and muscles, in fact, can limit the ability to perform the necessary thrust movement in the plank. When doing a plank, in fact, many muscles (including deltoids, pectorals, triceps, trapezius and lats) have to work in concert to allow you to push off the ground and maintain stability in the shoulder joint. In other words, without a part. strong upper body, you will not be able to master the correct form or hold the position for a long time.

How to fix it

The best way to increase upper body strength? Any pressure movement will help in the development of the shoulder and upper body muscles. For example, the push-ups and push-ups are excellent. If the traditional ones are too demanding, you can do them on your knees or on an incline to make them more manageable.