How to do a Plank: Proper Plank Form

Learn How to do a Plank With Proper Form Using This Summary of the Most Important Technique Tips

how to do a plank: proper plank form (female model)
Other than the elbows placement being a little narrow, this is an excellent visual example of proper plank form. Photo credit goes to: https://www.flickr.com/photos/livingfitnessuk/8949005525

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.

Common Mistakes

  • 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

how to do a plank: proper plank form (picture summary)

Final Words

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 theĀ 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.

If you found this article helpful, please share it with your friends:

Health-First Fitness Coach

P.S. If you liked this post, then please signup for the newsletter, or follow me on Facebook or Twitter for daily updates and other interesting info.

More Information on Plank Training

If it’s plank training you seek, I’ve got you covered. Here is some more information:

How Long to Hold a Plank

The Elbow Plank VS Pushup Position Plank

How to do the Side Plank Exercise for the Best Results

Another Plank World Record That We Can All Learn From

Training Tips From The 3+ Hour Plank World Record Holder

The Ballistic Plank Exercise for Rock-Hard Abs

how to do a plank - beginner plank workout screenshot
Click here for my free 30-day plank training program with 5 different workouts for both beginners and advanced trainees.

 

Leave a Reply