You may remember the “plank challenge” craze a few years ago, but this exercise has been a foundation for a long time. The plank targets multiple muscle groups, including the core, shoulders, and glutes. But performing a plank properly is the key to maximizing its benefits and preventing injury, so be sure you’re intentional about how you do them.
Step-by-Step Guide to a Proper Plank
1. Begin by lying face down on the floor. Place your elbows directly under your shoulders, and your forearms should be parallel to each other, with your hands flat on the ground or clasped together.
2. Lift your body off the ground, supporting yourself on your toes and forearms. Ensure your body forms a straight line from your head to your heels. Engage your core muscles by pulling your belly button towards your spine.
3. Keep your neck in a neutral position by looking at a spot on the floor slightly ahead of you. Avoid letting your head drop or lifting it too high. Your shoulders should be pulled back and down, away from your ears, to prevent unnecessary strain.
4. Your hips should be in line with your shoulders and heels. Avoid letting them sag or lift too high. Keep your legs straight and engage your glutes and thigh muscles to maintain stability.
Common Mistakes to Avoid
If you’re worried you’re doing a plank incorrectly, check for these mistakes:
- Sagging Hips: Letting your hips drop can put strain on your lower back. Focus on keeping a straight line from head to heels.
- Raised Hips: Lifting your hips too high reduces the effectiveness of the exercise. Ensure your body forms a straight line.
- Tense Shoulders: Keep your shoulders relaxed and away from your ears to prevent neck strain.
By following these steps and maintaining proper alignment, you can improve your core strength, stability, and overall fitness.
I have been an ace certified personal trainer for over 15 years. Other certifications include kettlebells, TRX, battling ropes, Vpr, yoga fit, AFFA group fitness and more. I have two children who love the gym as much as I do.