Do You Know How to Do a Correct Plank?
Welcome to Day 1 of our Plank Series. Planks are one of the easiest exercises to perform incorrectly. When done incorrectly, they can place unwanted stress on your shoulders, neck, and lower back. Improper form over time can lead to all sorts of aches and pains, imbalances, and structural issues.
Whether you are new to planks or they are an important part of your exisiting exercise routine, you definitely want to make sure you are performing them correctly. Most importantly, do not move on to plank progressions or increase your time until you can do a correct plank AND maintain proper form throughout the entire duration of the exercise.
How to Do a Correct Plank Tips:
• brace your core and squeeze your glutes
• align your shoulders directly over your elbows
• neutralize your neck and set your gaze just ahead of your arms
• neutralize your spine – not too high and not too low
• keep your body quiet, no wiggling
• don’t forget to breath!
How to Do a Correct Plank Visual Reference:
Ofter times, planks are performed too high (first two images) or too low (third image). Doing so not only places unwanted stress on your joints but can also make the exercise easier. To do a correct plank, implement the above tips and you should look like the last image.
How to Do a Plank for Beginners:
For beginners, start out with a set of 3 planks for 20-30 seconds. If this time is too difficult to hold, start with 10-15 seconds. Slowly increase your plank time by 5 seconds each week. Once you hit 1 minute, you can begin to introduce progressions (Forearm Plank, 3-Point Plank, Single Arm Plank, Side Plank) for more of a challenge!
Happy planking!
Written by Sophie DeHenzel
How to do a Correct Plank
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Hi, I’m Sophie. I’m Co-Owner of DeHenzel Training Systems, Precision Nutrition Level 2 Certified, Certified Personal Trainer and Pre/Post Natal Specialist. I’m also a wife, mom, tennis beginner and ice cream lover.
Most importantly, I love helping people just like you gain control of their health for good. If you’re tired, frustrated and still struggling to rein in your diet and get moving, check out our nutrition and personal training services and take the first step today.
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