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If you’re new to fitness, recovering from an injury, or simply looking for a way to strengthen your core without putting too much strain on your body, wall planks exercise might just do the trick for you.
They’re a low-impact alternative to traditional floor planks and perfect for anyone starting out. Let’s explore how wall planks can be an effective part of your fitness routine.
Wall Planks In a Nutshell
Imagine a plank exercise but with a twist—literally. Instead of holding your body off the ground, you use the support of a wall.
The wall helps by reducing the load on your arms and core, making it easier to maintain the proper form.
How to Do a Wall Plank
- Starting Position: Stand facing a wall with your feet about hip-width apart. Place your hands flat against the wall at shoulder height, a little wider than shoulder-width.
- Engage Your Core: Step your feet back until your body forms a straight line from your head to your heels. Your arms should be extended, and your body at a slight angle to the wall.
- Alignment Check: Make sure your shoulders are directly above your wrists, your spine is neutral, and your core is engaged. Avoid letting your hips sag or arching your back.
- Hold the Position: Start by holding the wall plank for 20–30 seconds. Focus on steady breathing and keeping your muscles engaged.
- Increase Duration Gradually: As you build strength and endurance, try to hold the plank for 60 seconds or even longer.
Why Is This Exercise So Good?
Core Strengthening
At the heart of it, wall planks are all about building that strong core. By engaging the muscles in your abdomen, obliques, and even those deep stabilizers, you’re laying the groundwork for better balance, posture, and overall stability.
Better Posture
One of the best things about wall planks is how they encourage proper posture. As you hold the plank position, you’re not just working your core; you’re aligning your spine, engaging your back muscles, and correcting any imbalances.
Gentle on the Joints
Traditional planks can be tough on the wrists, shoulders, and lower back, especially if you’re just starting out or dealing with joint issues.
Wall planks, on the other hand, are much gentler. They allow you to work on your core without putting too much strain on those sensitive areas, making them an ideal choice for beginners or anyone recovering from an injury.
To complement your wall planks routine, learn how to perform the Pilates 100 exercise for a stronger core here.
Accessible and Convenient
Common Mistakes to Watch Out For
Here are a few common mistakes to avoid:
- Sagging Hips: Dropping your hips can strain your lower back and reduce the effectiveness of the exercise. Keep your hips aligned with the rest of your body.
- Overarching the Back: If your back is arching, it’s a sign you’re not fully engaging your core. Tighten those abdominal muscles and maintain a neutral spine.
- Incorrect Arm Placement: Your hands should be at shoulder height, not too high or too low. Misplacing your arms can throw off your alignment and make the exercise less effective.
- Holding Your Breath: It’s easy to forget to breathe when you’re concentrating on your form, but steady breathing is crucial. It helps oxygenate your muscles and keeps you from getting dizzy.
Variations to Keep Things Interesting
Here are a few variations to try:
1. Wall Plank with Leg Lift
When you’re comfortable with the standard wall plank, try lifting one leg off the ground. Leg raises are generally a good exercise for your glutes. This adds a bit more challenge by requiring greater stability and core engagement. Just make sure you’re keeping your hips level as you lift.
2. Wall Plank with Arm Lift
Similar to the leg lift variation, raising one arm off the wall increases the difficulty. The key is to avoid shifting your body weight too much, maintaining your balance and core engagement.
3. Wall Plank with Ball
If you want to up the ante, try placing a stability ball between your hands and the wall. The instability of the ball forces your core to work harder to keep you steady.
4. Incline Wall Plank
Looking for a bigger challenge? Step further back from the wall to increase the angle of your body. The steeper the incline, the more your core has to work to keep you in position.
Introducing Wall Planks into Your Routine
Wondering how to fit wall planks into your regular workouts?
Here are a few ideas:
As a Warm-Up
Start your workout with a wall plank to wake up your core muscles. It’s a gentle way to get your body ready for more intense exercises.
Core Workout
Pair wall planks with other core exercises like leg raises, bird dogs, and Russian twists for a well-rounded abdominal workout. You’ll hit all the major muscles in your core, building strength and endurance over time.
Cooldown
Use wall planks at the end of your workout to reinforce core engagement as you cool down. It’s a great way to finish strong and keep your muscles working even as you relax.
Daily Practice
For beginners, making wall planks a daily habit can do wonders for building core strength and improving posture. Even a minute or two each day can make a big difference over time.
A Gentle Start to a Stronger Core
Wall planks offer a simple, effective, and low-impact way to start building a stronger core. They’re accessible, easy on the joints, and can be done anywhere, making them a perfect exercise for beginners.
So whether you’re new to working out, recovering from an injury, or just looking for a way to engage your core without overdoing it, give wall planks a try.
