How to Do a Plank Correctly
9 September 2022
The plank is a bodyweight exercise that lets you hold your trunk straight off the ground.
How to Do a Plank Correctly?
This is the one exercise that everyone loves to hate and hates to love. A plank is a simple, effective bodyweight exercise that can be done almost anywhere and doesn’t require equipment. This guide will show you how to do a plank correctly (no, not that kind) and fix some of the most common planking mistakes.
How to Do It Step-by-Step
Choose a position in which you can stretch out your whole body. Using an exercise mat, you’ll have enough cushioning to be comfortable on all fours. As shown in the video, you can do a plank on either your palms or forearms. Start in the plank position, with your forearms and toes on the floor and your back against the wall. Your elbows are right under your shoulders, and your forearms are facing forward. You should have your head down and be looking at the floor.
Use your ab muscles to pull your belly button toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes. Don’t sag or bend. This is a neutral position to plank for the spine. Make sure your shoulders are down and not getting closer to your ears. The balls of your feet should be higher than your heels. Just stay here for 10 seconds. Let the floor go. Work up to 30, 45, or 60 seconds over time.
When you arch your back, you don’t use your abs enough and put more weight on your arms. Make sure that your shoulders are down and spread apart.
Hips that sag: When your abs reach their fatigue limit, your hips start to sag. That means you should end your plank. If it seems like your hips are dropping from the start, try putting more space between your feet and focusing on engaging your abs.
Tilting your head up: Your neck should align with the rest of your body. If your head is tilted up, it could strain your neck. Keep your eyes on the ground.
Changes and Modifications
There are different ways to do the plank correctly for the core muscles and make them more robust and stable. If you are a beginner, there are also ways to change it.