Learn How to do a Plank With Proper Form Using This Summary of the Most Important Technique Tips
The plank is a fairly straightforward exercise, but a lot of people don’t perform it properly because they’ve never been taught how. You can think of the plank as creating an arch with your body. That is, you’re creating a strong, stable, structure with your body that is capable of supporting a large load.
Now, I’ve already created a very in-depth, thorough guide to proper plank form and posted it here: The Right Way to do the Plank Exercise. But I also know that some of my readers have requested shorter (and simpler) training instructions. So, I’ve created this short and sweet guide on how to do a plank.
Only the basics here, folks, but it should be enough to get you started.
How to do a Plank: Video Summary
Summary of Instructions for Proper Plank Form
- Get setup on your elbows/forearms and balls of feet.
- Place elbows directly beneath shoulders.
- Place feet at about hip to shoulder-width apart.
- Relax your head and neck.
- Stabilize your shoulders on your torso.
- Lengthen your spine in both directions.
- Squeeze your thighs and glutes.
- Lock your knees and slightly tuck your tailbone.
- Drive your heels backward.
- Brace your core, draw your belly in towards your spine, and exhale slowly throughout the duration of your plank hold.
- Letting the hips or lower back sink
- Lifting the butt too high
- Tilting the pelvis forward (i.e. anterior pelvic tilt)
- Rounding the upper back
- Straining your neck or letting it hang too low
- Not keeping your shoulders packed down and stabilized on your ribs
- Holding your breath
- Sacrificing your technique for a longer time
Proper Plank Form: Photo Summary
Now, if you’d like to optimize your plank technique and get the most of out this fantastic exercise, then feel free to check out the more in-depth guide here: The Right Way to do the Plank Exercise.
You can also check out the The 5 Minute Plank For Core Strength, Stability, and Rock-Hard Abs if you’d like a unique workout challenge using 20 different plank variations.
Or, get started with my free program for all skill levels here: 30 Days to a 5 Minute Plank and Rock-Hard Abs.
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Health-First Fitness Coach
More Information on Plank Training
If it’s plank training you seek, I’ve got you covered. Here is some more information: