The Ultimate Beginner’s Guide to Planking
Planking, also known as the prone hold, is a popular core-strengthening exercise that has taken the fitness world by storm. This simple yet effective exercise involves maintaining a straight body position for an extended period of time, challenging your core muscles, shoulders, and back. Whether you’re a beginner looking to improve your fitness or an experienced athlete wanting to enhance your strength, Planking is a versatile exercise that can benefit anyone.
History & Background
Planking originated in the 1970s as a way for gymnasts to build core strength and stability. Over the years, Planking has evolved from a gymnastics exercise to a mainstream fitness trend embraced by athletes, fitness enthusiasts, and even celebrities. Today, Planking is a popular exercise used in various fitness programs, from yoga and Pilates to high-intensity interval training (HIIT).
Benefits
Mental Benefits
- Improves mental focus: Holding a Plank requires concentration and mental toughness, which can help improve focus and mindfulness.
- Boosts confidence: As you progress in your Planking ability, you’ll feel a sense of accomplishment and confidence in your physical strength.
Physical Benefits
- Strengthens core muscles: Planking engages multiple muscle groups, including the abdominals, back, and shoulders, leading to a stronger core.
- Improves posture: By strengthening the muscles that support your spine, Planking can help improve posture and prevent back pain.
Social Benefits
- Builds community: Planking can be done alone or with a group, making it a fun and social activity to do with friends or in fitness classes.
Getting Started
Equipment Needed
All you need to start Planking is a flat surface and a comfortable exercise mat to protect your elbows and forearms.
Basic Planking Technique
- Start in a push-up position with your forearms on the ground.
- Maintain a straight line from your head to your heels, engaging your core muscles.
- Hold this position for as long as you can, aiming to increase your Plank time with each workout.
Techniques & Tips
For a more challenging Plank, try variations such as side Planks, forearm Planks, or Plank twists. Remember to breathe deeply and engage your core muscles throughout the exercise. Avoid common mistakes like sagging hips or lifting your hips too high, which can reduce the effectiveness of the exercise. To improve your Planking technique, focus on proper form and gradually increase your Plank time as you get stronger.
Best Resources
For beginners looking to learn more about Planking, there are several resources available:
- Online courses: Websites like Udemy and Coursera offer online courses on core strength and stability, including Planking techniques.
- Books: Check out “The Plank Challenge” by Dr. Sarah Allen for expert tips on mastering the Plank exercise.
- Communities: Join online fitness communities like Reddit’s r/Planking group to connect with other Plank enthusiasts and share tips and progress.
Monetization Opportunities
If you’re passionate about Planking, you can turn your love for the exercise into a side hustle or career. Consider becoming a certified fitness instructor specializing in core strength training, offering online Planking classes, or creating a Planking challenge app to reach a wider audience and monetize your expertise.
Fun Facts & Trivia
Did you know that the longest Plank held by an individual is over 8 hours? Planking has become a popular fitness challenge on social media, with participants showcasing their Planking skills in creative and unique locations. Whether you’re Planking on a beach, a mountain, or even a city street, the possibilities are endless!
Frequently Asked Questions (FAQ)
Should I Plank every day?
While it’s possible to Plank every day, it’s essential to listen to your body and give yourself time to rest and recover. Aim to include Planking in your workout routine 2-3 times a week to allow your muscles to recover and prevent injury.
How long should I hold a Plank?
For beginners, start with 20-30 seconds and gradually increase your Plank time as you get stronger. Aim to hold a Plank for 1-2 minutes for optimal core strength and endurance.
Conclusion
Planking is a challenging yet rewarding exercise that offers a wide range of physical, mental, and social benefits. Whether you’re looking to strengthen your core, improve your posture, or connect with a community of fitness enthusiasts, Planking is a versatile exercise that can be tailored to suit your fitness goals. So why wait? Grab your exercise mat, get into position, and start Planking today!
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Complete Guide to NSFAS Online Loan Application for South African Students (2026)
If you are a South African student looking to pursue higher education but are facing financial difficulties, the National Student Financial Aid Scheme (NSFAS) is one of the most accessible funding options available. NSFAS provides financial aid in the form of bursaries and loans to qualifying students at public universities and TVET colleges in South Africa.
This guide will walk you through everything you need to know about the NSFAS loan application process, from eligibility requirements to application steps and frequently asked questions.
📌 What is NSFAS?
The National Student Financial Aid Scheme (NSFAS) is a government-funded financial aid scheme aimed at helping students from low- and middle-income households to access tertiary education without the burden of upfront fees.
NSFAS offers both bursaries and income-contingent loans:
- Bursaries: For eligible students who meet academic and household income criteria (especially for TVET and university students).
- Loans: For students who do not meet all bursary criteria or who are pursuing postgraduate qualifications not funded under bursary schemes.
✅ Who Qualifies for an NSFAS Loan?
To qualify for an NSFAS loan (especially for postgraduate students or programs not funded under the bursary system), you must:
- Be a South African citizen.
- Be financially needy, with a household income of less than R350,000 per year.
- Have a valid South African ID.
- Be enrolled or accepted to study at a public university or TVET college.
- Not be funded through another bursary program that covers all expenses.
- Maintain satisfactory academic progress (returning students).
📚 Courses Funded by NSFAS
NSFAS primarily funds undergraduate qualifications, but certain postgraduate programs (e.g., PGCE, postgraduate diplomas in education, and professional courses like LLB) may be considered under the NSFAS loan scheme, not bursaries.
If you’re studying:
- Undergraduate degree or diploma: You are likely eligible for a full NSFAS bursary.
- Postgraduate study: You may qualify for a loan, depending on the course and funding availability.
📄 Required Documents for NSFAS Application
When applying, make sure you have the following documents scanned and ready:
- Certified copy of your South African ID or Smart Card.
- Parent(s) or guardian(s) ID documents.
- Proof of income (latest payslips, UIF, or affidavit if unemployed).
- Consent Form signed by your parent(s)/guardian(s) to allow NSFAS to verify income.
- Proof of registration or acceptance at a public institution.
- Academic transcripts (for continuing or postgraduate students).
🖥️ How to Apply for an NSFAS Loan Online
Step-by-Step NSFAS Online Application Process (2026)
-
Visit the NSFAS Website
Go to: https://www.nsfas.org.za
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Create an Account
- Click on “MyNSFAS” and register your profile.
- You’ll need a valid email address and South African cellphone number.
- Choose a strong password and verify your account via email or SMS.
-
Login and Start the Application
- After registration, log in to your MyNSFAS account.
- Click on “Apply” to begin a new application.
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Fill in Your Personal Details
- Input your ID number, name, surname, and other details exactly as they appear on your ID.
- Provide household income information and living arrangements.
-
Upload Required Documents
- Upload all supporting documents in PDF or JPEG format.
- Each document must be clear and under the size limit specified.
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Submit Your Application
- Review your application for accuracy.
- Click “Submit” and wait for a confirmation message.
-
Track Your Application
- Log in regularly to check your application status.
- You will be notified via SMS and email at each stage of the process.
🗓️ Important NSFAS Dates (2026)
- Application Opening Date: September 1,
- Application Deadline: January 31, 2026
- Appeals Period: February 2026 (if rejected)
- Disbursement: After registration and approval
Note: Dates are subject to change; always confirm on the official NSFAS website.
💸 What Does the NSFAS Loan Cover?
NSFAS funding typically includes:
- Tuition fees
- Registration fees
- Accommodation (if living away from home)
- Meals and transport
- Learning materials (e.g., textbooks)
For loans, repayment is only required once you start working and earn above a threshold (around R30,000 annually, but subject to change).
🔄 NSFAS Loan Repayment
Repayments are:
- Income-contingent – you only repay when you can afford to.
- Administered by DHET (Department of Higher Education and Training).
- Interest-bearing, but interest rates are low and favorable.
You can also apply for a partial loan conversion to a bursary if you perform well academically.
🔁 How to Appeal a Rejected NSFAS Application
If your application is rejected, you may submit an appeal via your MyNSFAS portal:
- Log into your MyNSFAS account.
- Click on “Track Funding Progress”.
- If rejected, click on “Submit Appeal”.
- Upload any missing or corrected documents.
- Provide a clear explanation or motivation.
📱 NSFAS Contact Information
- Website: https://www.nsfas.org.za
- Email: info@nsfas.org.za
- Toll-Free Number: 08000 67327 (Monday–Friday, 8 AM–5 PM)
- Twitter: @myNSFAS
- Facebook: NSFAS
📝 Final Tips Before Applying
- Apply early to avoid system overload near the deadline.
- Use your own email and cellphone number (do not use someone else’s).
- Double-check that all your documents are certified and legible.
- Keep a copy of your submission confirmation for reference.
By following this guide, you can confidently apply for NSFAS funding and move one step closer to achieving your academic and career dreams—without the burden of immediate financial pressure.
If you need a printable checklist or PDF version of this guide, let me know and I’ll create one for you.
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