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5 Common Mistakes During Plank Workout & Resolving Way

Plank Mistakes - Healthcare Blog

Dangers Of Planking Exercise – There are many negative and positive effects of plank workout, but negative effect comes when you are making mistakes while doing plank. Plank is not an dangerous exercise, but mistakes during plank workout makes it dangerous, that’s why I gave “Dangerous of Planking exercise” title to this article.

Muscles Affected By Planking Exercise

  • Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominis.
  • Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.

These are the muscles involved during the plank workout. In short, we can say that the Plank workout covers full body muscles. During plank mistakes, primary muscles most affected. And mainly in the primary muscles, you will face problems due to plank mistakes.

Overall Plank is a very Beneficial workout, But the problem starts when people start making mistakes/wrong poses while workout. At this moment plank start affecting you negatively. For gaining all Benefits of plank you would need to do plank workout without any mistake.

#Note – Plank is not a dangerous Exercise, Mistakes during plank makes it dangerous.

If you are doing plank with mistakes then you will never get any kind of positive result and at the same time you will have to face many side effects. Below is the list of mistakes that people usually do during plank workout, if you remove these mistakes from your plank workout then plank is completely safe for you.

Dangers Of Planking Exercise (Plank Mistakes)

1. Butt More In Air

There are many cases in which people put their butt more in the air. Due to this mistake, the pressure on the shoulder joints increases. And if you are doing this mistake regularly then, you will face long term pain in the shoulders joints.

#Resolving Way – You should keep your Butt on the same level as the back.

Plank Mistake 1 - Dangers Of Planking Exercise

2- U Back Shaped

This is not a too common mistake but you should know about this mistake. There are many people who keep their back in U shaped position during plank. And also many trainers/coaches who suggest people to keep Back in U-shape during plank but this completely wrong posture. This posture deeply affects your Back muscles. Even there are many people who faced the Slip Disk problem due to this wrong posture.

#Resolving Way – Do not add any extra step in the plank. Keep you Back straight during plank. Back muscles become very sensitive during plank workout, So do not try/add any extra step during plank.

Plank Mistake 2 - Dangers Of Planking Exercise

3- Parallel Core

This is also a very common mistake of the plank workout. This mistake generally occurs when any people aim to do plank workout for a long time. There are many people who do not keep their core parallel to the floor. They drop his lower back(near to floor) to make plank easy. This mistake may occur injury in the Back, and shoulders.

#Resolving Way – During the whole plank workout, you should keep your back completely straight. Do plank for a short time but do it perfectly(Without any mistake). And tighten your core from the initial step of the plank.

Plank Mistake 3 While Planking

4- Neck Direction

There are many people who do not keep their neck straight and start looking around, checking pose perfection. This is also a serious mistake of plank workout. If you are doing this mistake regularly then you may have neck pain or neck strain.

#Resolving Way – You should also keep your neck straight and looking forward during the whole plank workout. You can enlist the help of someone else to check your plank pose mistakes.

Plank Mistake 4 - Healthcare Blog


5- Hands And Elbow Position

This is a very technical and common mistake of the plank. There are many people who bind their hand’s fingers and open their legs during plank. Performing this during plank decreases the pressure on the abdominal muscles. And you know that plank workout majorly affects core. And doing this mistakes may reduce the benefits by 40 percent.

#Resolving Way – During plank workout, Keep your elbow and shoulder are in Inline. You should keep your both legs close to each other and keep both forearms straight(90 degrees to the biceps).

Dangers Of Planking Exercise - Plank Mistake


Mistakes Is Like Hole in the Boat, Resolve these mistakes Before sinking the Boat. In short, you can say that these mistakes work as the Barrier in the way of gaining Benefits of planking


How You Can Identify Plank Mistakes?

There are many people who are unable to Identify the mistake during plank. There are main two ways by which you can Identify your mistakes.

You can perform in front of the Mirror. And you can also take the help of another person/Coach to Identify your mistake during plank.

According to my experience help of another person/trainer/coach is best because other people can easily Identify your small to small mistakes.

World Record Of the Plank

  • By a woman is 3 hours, 31 minutes and 0 seconds by Maria Kalimera (Cyprus) in September 2015.
  • By a woman with a 60-lb pack are 17 min and 26 sec by Eva Bulzomi (USA) in July 2013. with a 100-lb pack is 4 min 41 sec by Paddy Doyle (UK) in 2016


Final Words

There are mainly two reasons behind the happening of mistakes during plank, 1Unawareness From Plank Mistakes After reading this article you will surely aware about the all possible mistakes during plank workout. So, Please avoid mistakes during plank. There are many rumors in the market that plank workout is dangerous for you. Plank is not a dangerous Exercise, Mistakes during plank makes it dangerous. For knowing the perfect steps of the plank you can read – Plank For Beginners.

2. – Internal Competition. When people start doing the race for doing the plank for a long time. At this moment people try to make plank easy. And in the making of plank easier, mistakes will occur. No, doubt plank is an amazing exercise, but it is good when you are not doing any mistake during plank. I hope you like this article. For more information subscribe Healthcare Blog.

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About the author

Healthcare Blog - Admin

Hi Everyone My name is Ravi Kumar(Admin). I have more than 4 years of experience in fitness training. I start my fitness carrier in 2014. My passion is to help people to change lives through good health and fitness. My Articles will surely help you in improving health. My focus is to motivate, inspire, and encourage you along the way to reach and even surpass your goals.


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    • Nope, muscle weakness is the source of your breathing issues.

      Core strength can be faked a little by holding your breath or tightening in a way that prevents breathing.

      Holding planks and striving to do so perfectly straight, with your hips rotatated forward, should strengthen things pretty quick, so that breathing isn’t an issue.

      Over time it should help your posture as well if you stay mindful of it. Another tip for posture is that excessive hip tilt is aso often associated with hunching and rounding the shoulders forward, Pull your shoulder blades together, stick out your chest a little, and it should be easier to roll your hips forward and stand upright.

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