How to plank
Planks are one of the best exercises to work on core strength as well as the rest of the body. This ultimate isometric exercise engages the muscles in your abdominals, lower back, hips, and arms. It’s not a surprise that many of my classes include some variation of a plank. But do you find yourself lowering your hips or arching your back after a few seconds of holding it together? Or are not sure how to perform the best version of your plank? Let's take a look at the best ways to improve your plank technique, along with finding some fun additions.
Ensuring your body is like a plank of wood
When you are in a plank the most common mistake is to either lift your hips too high or drop them too low. To avoid this, engage your core by plugging your navel in towards your spine, hug your ribcage in and lift up the pelvic floor,. This will help keep your torso flat and, in turn, your spine safe.
Keeping your head in line with your spine
It’s important to think of your head and neck as an extension of your back. Think about drawing your chin in towards you, as to not strain the back of your neck. Keep your eyes on the floor, letting them fall just in front of your hands. These small reminders will help keep your neck in line with your spine.
Breathe
It’s human nature to hold your breath when you’re in a strenuous position. But denying yourself oxygen can bring on dizziness and nausea, which are unpleasant. Always remember to inhale and exhale, allow the breath to assist you, not restrain you.
Know your modifications
You can choose to modify your planks, especially if you are building up your strength, are pregnant or recently had a baby. And also some days, our bodies just need to modify and that is completely fine. Place your knees on the floor or even do everything from all fours for your modifications.
Plank technique
When we do a plank with the toes on the floor we want to create a plank-looking position. Think about a long straight line from the heels to the head. Squeezing the glutes, engaging the pelvic floor, navel into the spine, hugging the ribcage in. Pressing the floor away with the arms and spreading the shoulder blades. The back of the neck is long and looking down towards the floor and pull the chin in a little bit. Variation is also to take the elbows on the floor and the plank from there.
Hi! I'm Sara, the founder of Withsara. I have been a fitness group instructor, Barre teacher and Yoga teacher for over 10 years. I am also a certified Nutritional Health Coach from IIN in New York, USA.
After giving birth to my two beautiful daughters, I have had to build up my body twice after my pregnancies. With my experience, I have created a workout that is a great combination of low impact, functional movement, pilates, barre, and yoga. It builds up deep core strength, creates sustainable and lasting change, relieves physical tension and mental stress, and gives you an overall healthier and happier body.
