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Views: 34567 Author: www.raetin.com Publish Time: 2023-05-22 Origin: www.raetin.com
The plank exercise is a great core-strengthening exercise, but it can be challenging for beginners. Here are some modifications you can make to make the plank exercise easier:
Modified Plank on Knees: Instead of holding a full plank on your toes, you can modify the exercise by dropping down to your knees. Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Extend your legs behind you, with your toes on the ground and your body in a straight line from your head to your knees. Hold this modified plank position for 10-30 seconds, keeping your abs tight and your body in a straight line.
Wall Plank: This modification can help take pressure off your wrists and shoulders. Stand facing a wall and place your hands on the wall, shoulder-width apart. Walk your feet back until your body is in a straight line from your head to your heels. Hold this position for 10-30 seconds, keeping your abs tight and your body in a straight line.
Plank on Forearms: Instead of holding a plank on your hands, you can modify the exercise by dropping down to your forearms. Start on your hands and knees, with your forearms on the ground and your elbows directly under your shoulders. Extend your legs behind you, with your toes on the ground and your body in a straight line from your head to your heels. Hold this modified plank position for 10-30 seconds, keeping your abs tight and your body in a straight line.
Remember, it's important to start with exercises that are appropriate for your fitness level and to progress gradually to more challenging movements. Always consult with a certified Pilates instructor or healthcare provider before starting a new exercise program.
