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But planks can also cause elbow pain, here's how to avoid it.
The plank is also part of the sex workout.
risks it is essential to perform planks correctly. Here's how to do it.
- Get on your knees.
- Place your hands and forearms on the ground, in front of you. The elbows are directly under the shoulders (the fingers are pointing forward).
- Extend your legs behind you with your toes bent and resting on the ground.
- Contract your core, quads, and glutes and apply force to your toes and forearms to lift your body off the ground. Keep your back flat and your body in a straight line from head to hips to heels.
- At first hold the position for 20-30 seconds and repeat 3 times. Then gradually increase times and sets.
Warning: Often, we tend to raise the hips to compensate for weakness in the lower abdominals, stressing the hip flexors. To avoid this, squeeze the buttocks tightly together with the abs. Try to flatten the arch of the lower back and bend the coccyx.
tone the core.
At the end it is also useful to perform the exercises for the "mouse ache".
Here are the tips for those who can't keep the plank for long.
