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Who can’t plank? 3 alternative exercises from the trainer

Who doesn’t know how to floor? 3 alternative training exercises

The lightweight options will pump the press and core just as well as the classic.

Why is a table useful? What can replace it?

Hatha yoga instructor responds.

Staying in one position for a few seconds is also an exercise. Namely, the bar, not liked by many, during the execution of which every second painfully stretches. And although it is one of the easiest yoga poses, not everyone can perform it. The cause can be illness or injury. Let’s talk about alternatives.

The classic plank on straight arms has contraindications. But there are other options that are just as good for building muscle.

What is a table used for?

What is a table used for?

The plank is a great exercise for strengthening your abs, core, arms, and balance. When performing it, the biceps, triceps, pectorals and glutes are included in the work. The posture teaches you to work properly with the breath, helps relieve pain in the spine and forms the correct posture. The exercise does not require any special equipment: the work is done with your own weight. You can do it anywhere: you just need a flat surface and some free time.

In yoga, the plank is considered one of the basic asanas, preparing the body for more complex elements. There are many options for performing the pose, but the most common is to emphasize the hands. You need to get into a push-up position, keep your body straight, do not lift your pelvis, squeeze the press, freeze in this position and hold for at least 30 seconds, but the classic plank has contraindications. These are wrist issues and lower back injuries. This is what you can do instead of exercising.

Forearm plank

This option is suitable for those who have wrist injuries.

Forearm plank

Execution techniques

  • Get on all fours.
  • Connect your forearms at chest level to understand the optimal distance between them.
  • Lock your elbows and rotate your forearms forward, placing them parallel to each other with your palms on the floor.
  • Lift your knees off the ground with your body in a straight line.
  • While standing on the board, do not hold your breath.

Anastasia: If there are problems in the lower back, you can do exercises with the knees on the floor, actively straining the muscles of the abdominals and buttocks.

Side table

This pose perfectly tones the lumbar and sacral spine, strengthens the muscles of the wrists and legs.

Side table

Execution techniques

  • From a standing position, lean forward, place your palms on the floor, and kick your legs back.
  • Shift your weight to your right hand, rotate your whole body to the right, balance on your right hand, place your left foot on top of your right foot.
  • Stretch your left hand up or place it on your left thigh.
  • Keep the pelvis in a stable position through the muscles of the abdomen and buttocks, strive to raise the pelvis higher.

A simplified version of the side plank: the knee of the lower leg is on the ground.

Pose “Dog-Bird”

It is suitable for strengthening abdominal and core muscles and training balance.

Pose "Dog-Bird"

Execution techniques

  • Get on all fours so that your palms are directly under your shoulders and your knees are under your pelvis.
  • Tighten the belly so that there is no deflection in the lower back.
  • Stretch your right arm forward, stretch your left leg and raise it to the same level as your arm.
  • Hold this position for 8-10 breaths and repeat on the other side.