There are plenty of ab exercises out there, but the plank will always be a favorite for some people. It doesn’t require a lot of movement and yet it can fatigue muscles all over the body which means a stronger core in addition to just better looking abdominal muscles. But if you’re not doing it right it isn’t going to do you any favors. Here’s how to perfect your plank.
The Standard Plank
The standard plank should look a lot like the upside of a push up. The hands should be directly below the shoulders or slightly wider than shoulder length apart, with the fingers facing forward. (Not skewed to the side.) You should be using both your abs and your glutes to stabilize the body, with the spine kept in a neutral position. Make sure not to tense up your neck which should not be taking on the stress of the exercise. To keep your neck relaxed try to focus on a spot on the floor that allows you to remain in a neutral position, and keep breathing deeply as opposed to holding your breath.
The Modified Plank
The modified plank is like the standard plank except your forearms will on the ground while you hold the position. To get this one right you should line up the elbows with the shoulders, and place the hands out flat in front of you. If that move hurts your wrist you can also put the hands into the prayer position. The modified plank might be easier than the standard plank, but it builds a more sturdy foundation if you are going to experiment with things like lifting a leg off of the ground one at a time, or jumping in and out while holding the position.
Mistakes to Avoid
One of the most common mistakes while planking is to let the back collapse. This is a huge no. If you feel your back arching try to imagine drawing your belly button up to your spine to keep your body flat. This is both for safety and also to ensure that you’re actually getting a workout in. No use planking for nothing. Another mistake is pulling the butt up to high, almost like a downward dog. A plank is supposed to look like a plank, so straight. If you’re unsure about your form ask a friend to check out your plank style or do it in front of a mirror at the gym. It’s extremely easy to correct the form and once you feel it you’ll know for next time.
Whichever plank style you prefer, you should be aiming to hold it as long as possible without compromising your body position or losing air because you can no longer take deep breaths. Try to increase your time regularly so that you can keep improving and getting stronger. To do this hold your plank for as long as possible and then take a break by putting a knee down. Continue until you can’t go on. It shouldn’t be comfortable, so get comfortable with the fact that it’s not.