Hoge plankpositie

High plank is a simple yet effective exercise to strengthen the core muscles, arms, and shoulders. This exercise helps you improve stability and body control while challenging the strength of your upper body. It is perfect for both beginners and more experienced individuals.

Correct Form and Technique

To perform the high plank correctly, follow these steps:

  • Start on all fours with your hands placed directly under your shoulders.
  • Push your legs back and lift your knees off the ground so that your body forms a straight line from head to heels.
  • Keep your core engaged, and avoid letting your hips drop too low or lift them too high.
  • Keep your hands firmly planted on the ground and allow your fingers to spread slightly to distribute weight.

Remember to keep your breathing steady and controlled while holding the position.

Common Mistakes

Some common mistakes to watch out for include:

  • Hips too low: This can lead to strain on the lower back. Keep your hips up by engaging your core.
  • Hips too high: If your hips are lifted too high, you lose tension in your core muscles. Keep your body in a straight line for maximum effect.
  • Unnatural head position: Avoid letting your head drop down; keep your neck in a neutral position and your gaze slightly forward.

Video: How to Perform High Plank

Watch this video for a thorough review of the high plank technique and to ensure you are performing the exercise correctly.

Modifications and Variations

To make the high plank more challenging or easier, try these modifications:

  • Beginner: Start with your knees on the ground and keep your core engaged while maintaining a straight line from head to knees.
  • Advanced: Try lifting one arm or leg at a time to further challenge your balance.

These variations will help you develop strength in your core and improve your balance!

Repeat and Breathe

Start by holding the high plank for 20–30 seconds and gradually increase to 60 seconds or more. Remember to breathe in steadily and breathe out steadily while maintaining tension in your core muscles.

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