What Are The Three Common Plank Mistakes and How To Fix Them?

A Plank is real test of your core strength according to Drench Fitness. The isometric exercise engages abdominal muscles, the hips, arms and lower back muscles. There are several workouts that begin with a bit of plank variation. Most of the individuals find themselves lowering their hips or arching the backs after just few seconds of holding up. You need to follow certain expert tips to do properly the plank exercise. Tips on making a plank much more challenging should also be followed. Do incline push up on the chair, if you are bit new to plank. In fact, this is a preferred modification than moving onto the knees. Here you engage more muscles to do straight arm plank. Beginners can make several mistakes while doing planks but there are ways to fix them.

Approaching Planks as a Beginner

When you are a beginner, trying your hands on plank, begin by holding for 10-15 seconds and then gradually increase the time to 50-60 seconds. Some people do planks on the forearms prior to pushing up to their hands. If you do plank on the forearm, make it a point to keep the hands and shoulders distance apart. The arm should form right angle on the floor. The shoulder should be on line with your hands.

Mistake number 1: Arching your back!

If the abdomen is not engaged, the arms tend to tire out while supporting majority of body weight. When this is happening, your first intention would be to arch your back. You should not do this as it puts an unnecessary pressure on the spine. When you hold the plank a lot of shrugging follows and so ensure that the shoulders are depressed and palms rest wide on the floors. When you broaden your shoulders, you will be taking off the weight from your upper body.

Should you lower your hips while doing planks?

No, this should not be done. One lowers the hips when the arch and abdominal muscles start to fatigue. The hips tend to sink. If you lower your hips, the core muscle will be less challenged. Hence, there will be strain in the lower back. You need to keep the hips raised by tucking the butt and squeezing the glutes. Simply, walk your feet apart to render more stability and a solid base. While engaging your abdominal muscles, take deep breaths.

Do not look straight or ahead!

Looking straight up and ahead is the major mistake made by the users. Do not crack your head too far back, trying to stare at the ceilings or looking ahead. This will again put undue stress on the neck, letting rest of your form falling apart. Always watch the floor and keep your eyes down. Your head and neck must be in alignment with the rest of the body. Try and draw the chin towards you.

Plank mistakes can be avoided by following the above tips. To get the maximum results from the workout, you need to do it correctly. You can get in touch with a fitness trainer to know exactly how to do it.

Healthcare Fitness Therapy

The political battle proceeds in the health care system and that which will ultimately evolve following congregational action. The house voted to repeal the healthcare reform bill and also to begin all over on projects which can target the problems in the healthcare industry with fiscally responsible activities. The senate thus much has held the party line and supports the present law. Many nations are challenging the constitutionality of this law and the mandate for every person to buy health care insurance. The constitutionality of the law will likely be decided in the Supreme Court.

Regardless of what happens in this next round of political shenanigans it’s still your health that’s on the line. The new system won’t benefit you from getting ill, but just you are able to control your own wellness.

Together with the wonderful controversy raging in the country over the direction our health care system is going to take it’s essential that we as people start taking responsibility for our own health. If we do not accept personal responsibility for our own health we might wind up relying on a government or private system which can’t or won’t have the ability to support our particular problems.

The present leadership of our congressional leaders would be to declare that 20-30 million individuals who don’t now have health insurance have to by law have health insurance or face a fine. Legislation mandates that insurance companies need to make health insurance accessible to all those people. There’s presently a projected deficit of physicians and the accession of 20-30 million more individuals will certainly lead to rationing of care. Some countries who have implemented such laws, such as Massachusetts, are already experiencing remarkably long waits to get an appointment with a health care provider.

As a country we’re in terrible health. Our youth are facing a health crisis today that frequently didn’t appear until middle age. People in middle age are afflicted by chronic degenerative diseases which our parents didn’t have till the later phases in life. Our older population suffers from the exact same degenerative diseases including muscular degeneration, Alzheimer’s dementia and Parkinson’s disease. Why are we getting an outbreak of obesity, beginning (type 2) diabetes and degenerative ailments? Why cannot we do a better job of preventing illness instead of just treating it after it’s found?

What do we do proactively to make sure that we’re doing the very best we could for our own bodies? Has the Triton medical community supplied us with all of the details we will need to understand? What’s the true story on the way our bodies operate and is there anything we can do to make sure they possess the capacity to fight and win the war against degenerative diseases?

Our health care system is under attack and might not have the ability to supply for us if we really need it. For too long we’ve depended upon the health care system to inform us during early detection what’s ailing us. What that really means is that till we reveal symptoms of a disorder the medical community hasn’t yet been trained to assist us.

What supplements should I take?

What supplements should I take? A must read if you’re taking supplements

By the time food is harvested, processed, packaged, shipped and stocked in supermarkets and groceries, most of its useful nutrients are lost. This makes it difficult for you to achieve goals such as muscle gain and fat loss through food intake.

Luckily, supplements are here to save the day!

Intake of dietary and sports supplements will support your health and fitness goals on a long- term basis. But to enjoy this benefit you should learn what to take and what to skip.

Here we list some of the supplements that are great for training and dieting. We got in touch with Extreme Nutrition – www.extremenutritionaus.com.au in Adelaide for these insights. Follow them on Instagram for more information.

1. Creatine

Creatine is probably the most effective supplement for high-intensity workouts. It usually facilitates strength programs and can produce huge gains in muscle tissue. When combined with a fast-acting protein, like Whey, creatine can highly boost your energy levels.

2. Omega-3 (Fatty Acids)

Omega-3s provide various health benefits. They improve insulin sensitivity, decrease the incidence of Alzheimer’s disease and help prevent certain types of cancer, including prostate and breast cancers. Besides that, omega-3 increases the chances of fat loss. Omega-3 supplements come in liquid and capsule form. The liquid form is preferred because it is pleasant to swallow and has high dosage levels than capsules.

3. Multivitamins

Many health problems such as cancer and heart disease can be traced back to mineral and vitamin deficiency. Eating a diet rich in vegetables, fruits and fortified food, will pack your body with vitamins essential in preventing such diseases. Similarly, multivitamin supplements are very effective and offer a form of health insurance.

4. Magnesium

Magnesium helps the body reduce cortisol levels. Lack of sleep, overtraining, working long hours and poor nutrition can lead to increased cortisol (or stress). Way too much cortisol can affect body composition. Supplementation with magnesium improves recovery and cognitive function.

5. Calcium

Mostly found in dairy products like cheese, yoghurt, and milk, calcium helps prevent osteoporosis and maintain healthy bones. Calcium supplements are a good idea if you don’t like dairy products. To improve calcium absorption, pair your supplements with vitamin D.

6. Iron

You may hate foods rich in iron – lean meats, nuts, seafood and leafy vegetables – but the mineral is important for the prevention of anaemia. Iron supplements ensure the proper functioning of red blood cells and are great for anaemic individuals and women who are menstruating or pregnant.

7. Whey Protein

Anyone with a goal of muscle and strength building will certainly benefit from Whey protein. This widely popular sports supplement increases protein consumption and helps your muscles grow and repair after exercise. Protein powders are also useful if you fall short of your daily protein consumption.

8. Glutamine

Supplementing Glutamine prevents catabolism and allows you to exercise vigorously without depleting your natural energy reserves. Anyone involved in weight loss and heavy activity stands to benefit from Glutamine supplementation.

9. ZMA

A favourite for athletes and bodybuilders, ZMA supplement enhances recovery from exercise and increases testosterone production. It also helps you sleep better and increases your libido.

10. Glucosamine

Research indicates that Glucosamine is beneficial for those suffering from rheumatoid arthritis and osteoporosis. On top of that, it repairs cartilages and other tissues.

Take these supplements today to improve your health and realise your fitness goals ASAP!

7 Insights to Become a Successful Personal Trainer

Personal training isn’t just about strenuous workouts; it’s developing your skills as a friend, a mentor, and a motivator. To succeed as a personal trainer Adelaide, you need to understand your client – what makes them tick, what are they looking to gain from training, and what limits their capabilities. Apart from these skills, this is what you need to do to be successful:


Build a strong network by meeting and engaging with other fitness professionals in your community. Fitness expos in Adelaide, local clinics, business events, wellness fairs and even workshops are great places to start. You’ll get the opportunity to meet other personal trainers, nutritionists, gym instructors, andhealth club managers. Bring to these events business cards and flyers that have your contact information. This will open up you and your business to multiple sources of customer referrals.

Build relationships

Take some time out of workouts to talk to your clients. Ask them about their lives, families, passions and what motivates them to seek personal training. Building friendly relationships with your clients build trust. With trust, there is a far greater chance of getting new business opportunities, referrals, and long-term loyalty.


Be accountable to yourself and most importantly your clients. Always involve your clients in every decision you make concerning their fitness. Letting your clients make some decisions about things will help them become more self-reliant with their training. Don’t ever worry that your clients will need your services less the more you teach them. This is a bad attitude for a personal trainer.

Keep evolving

To be successful, you have to continually improve, learn and evolve. Your clients will highly value you the more you educate yourself. Sign up for nutrition webinars, or attend personal training workshops and fitness conventions. When you are not networking, working out, or training your clients, spend your time reading fitness books that will help you design the best training techniques and programs for your clients.

Differentiate yourself

Recognise and use your strengths as a personal trainer to your advantage. Pick a specific training area you are comfortable and familiar with. Whether you have experience doing bodybuilding, strength & conditioning, or weight loss, having an area of expertise will differentiate you from your competition. Find the areas you are passionate about and learn more about them as much as you can.

Track results

Good results mean a job well done. Always show your clients the benefits they have rece
ived from working with you. After every training session, record any improvements in your client’s fitness and health. Be it an improvement in weight, muscle size, or speed, you need to refer the cliet to all developments throughout their training program. This will convince them to stick to their training regime as long as they see they are doing well. Personal training record templates are a great way to keep track of client results.

Under promise and over deliver

One way personal trainers destroy their careers is by hyping themselves up to get a client only to fall flat after securing the client. Instead of promising unrealistic outcomes, create goals with your client. Treat every client the best way possible and help them achieve outstanding results. Word of mouth is the best form of advertising – so the better your clients’ fitness experience, the better your reputation and prospects for new clients.

Fitness Meetups in Adelaide are also a great way to network and expand your client base.