How to do a Proper Plank
Posted on March 27, 2015
What are the Benefits of Training with Planks?
Planks are a great way of isometrically (muscles contracting without changing length) strengthening your core without all the twists and crunches you may have done in the past. Twisting and flexing of the lower spine makes it vulnerable to injury so planks are a safer method to train for those strong abs and core that you want. Furthermore, a stronger core contributes to better posture and puts you at a lower risk for back pain and injury.
How to do a Proper Plank?
To perform a plank, support your body weight on your elbows and toes while keeping your body straight. Contract your abs and glutes and hold for as long as you can, making sure your back stays flat and shoulders strong.
Holding the plank position also strengthens your shoulders, arms, chest, lower back, Glutes, thighs and even calves. Virtually every skeletal muscle in your body is contracted in a plank! As an added bonus, many posterior muscle groups are stretched at the same time: your shoulder girdle, hamstrings and even the arches of your feet.
What to Avoid?
Collapsing your back: If your lower or upper back starts to sag, take a break as you are likely putting too much strain on these areas. If your shoulders or core strength are holding you back from long holds, don’t worry! Keep with it and you’ll see strength improvements in those very muscles.
Raising you hips: Although raising your hips is not dangerous it takes the emphasis from your core muscles and places it on your hips and legs, which is not ideal as you are doing the exercise predominantly for your core. If you find keeping your back flat hurts your back try it from your knees to make it a bit easier.
