5 TIPS TO YOUR PERFECT PLANK
If you have ever followed any type of workout program, you've definitely performed a plank before. There is a damn good reason the plank is done so often. They are UH-MAZING!
A plank requires every [skeletal] muscle in your body to fire up {even if it's just a little bit} in order to hold yourself in a rock solid position. This means that you are burning a TON of calories, or in other words using a TON of energy, to plank.
If you've ever worked with me {or any trained fitness professional} you've definitely heard me give loads of tips on where you feel and place your body for specific exercises. And the plank is no exception. As you read above, it takes a lot of energy to plank. Which means you will get tired relatively quick and form can suffer as a consequence.
BELOW ARE MY TOP 5 TIPS TO PERFORM YOUR BEST PLANK:
First, start on your hands and knees. Place your hands below your shoulders, and then just a bit wider than your shoulder width. {This allows for safety + comfort through your joints, and also allows for blood flow while you hold your plank} Be sure not to lock out your elbows, but rather hold a micro bend. This ensures that your muscles are doing the work, and not your joints!
Next, draw your naval to to your spine {engage your core} and push your body up out of your shoulders {create length in your arms}. Hold this position through your entire upper body and spine.
Extend one leg back at a time {slow and controlled} until you are in a full plank position. Tuck your toes under so you are planted firmly - no tip toes! See modified version below.
This is a great place to start working on a plank, or if you have any pre-existing injuries that are aggravated by a full plank. You are able to focus on your form and build up your stabilization and endurance! In this position, keep your knees bent at about a 90 degree angle and do not cross your legs/ankles.
Now we can focus on straightening your plank by elongating your body! Straighten your legs by reaching your heels back behind you. Straighten your spine by reaching the crown of your head in front of you {while looking between your hands - spinal alignment}. And press your hands firmly into your mat.
This is NOT easy to perform all at once, literally multi-tasking at its finest! So be sure to focus!
This is a great place to start working on a plank, or if you have any pre-existing injuries that are aggravated by a full plank. You are able to focus on your form and build up your stabilization and endurance! In this position, keep your knees bent at about a 90 degree angle and do not cross your legs/ankles.
Step #4 may cause your hips to sag {see dramatic picture below lol}. In order to protect your spine and perform a proper plank, lift your hips and think of reaching your tailbone towards your heels {awkward, I know}. This will help straighten out your lifted spine.
Imagine balancing a glass of water on the small of your back.
This can happen when people start to focus on elongating the legs/spine and forget to push up out of their shoulders. This can cause tension in the lower back and is not a beneficial exercise if done this way.
A good way to know if your hips are too high is to look at your shoulder alignment. Typically if you lift your hips in a plank, you'll shift your shoulders back and are no longer over your hands. While there isn't as much of a safety concern here, it's just not very beneficial.
BOOM! You are now performing a proper plank! CONGRATS! : )
TIPS TO START PLANKING:
- Start slow.
- Don't rush the plank!
- As you can see above, there is a lot to think about.
- Instead of performing a long, improper plank... focus on your form and doing the best plank you can for the length of time that YOU can do it!
- Safety comes first!
- Plank 3 times per week.
TIPS TO IMPROVE YOUR PLANK TIME:
- In order to improve your time, you need to challenge what you can already accomplish.
- Mix up your planks {plank jacks, oblique plank crunch, side plank switch, plank tucks etc}
- Perform a MAX Time plank once a week to track progress.
Try it out and let me know how it goes!!
Get your plank on, people!
XO, Brittany
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