Diamond Plank

The Diamond Plank is an advanced variation of the traditional plank that focuses on strengthening the core muscles, triceps and shoulders. Placing the hands close together in a diamond shape increases the activation of the triceps, making the exercise more challenging and effective for upper body strength. :contentReference[oaicite:0]{index=0}

Correct Execution of the Diamond Plank

Follow these steps to perform the exercise correctly:

  1. Start in a high plank position with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Move the hands closer together so that the thumbs and index fingers touch and form a diamond shape.
  3. Engage the core muscles and keep the hips stable to maintain a straight body line.
  4. Hold this position for 30-60 seconds, or as long as you can maintain proper form.
  5. Slowly lower your knees to the floor to finish the exercise.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips that rise or fall: Be sure to keep the hips level with the body to avoid unnecessary strain on the lower back.
  • Hands placed too far forward or back: Keep hands directly under shoulders to maintain proper posture.
  • Lack of core stabilization: Engages the core muscles throughout the exercise to maintain balance and efficiency.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees instead of the toes to reduce stress and focus on proper form.
  • Advanced: Add a diamond push-up by bending the elbows and lowering the chest toward the hands, then push back up to the plank position.

Number of Repetitions and Sets

Perform 2-3 sets of 30-60 seconds, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Maintain even and controlled breathing throughout the exercise. Inhale through the nose and exhale through the mouth to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Diamond Plank:

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