What is a proper plank form?
The plank will help you significantly boost your overall strength and provide some serious body confidence—and we all know that confidence is attractive at least as much as a perfectly shaped muscle.
The plank works out almost every single muscle in your body, which is why it's so appealing for all sorts of training.
The key to success is forming a fixed, stiff position with your entire body. From toes to head, you must be firm like steel.
Lie on the ground, face down.
Put your forearms on the ground.
Line up your elbows directly underneath your shoulders.
Line up your wrists with your elbows.
Place your toes on the ground.
Squeeze your glutes.
Tighten your abs.
Tuck your pelvis in.
Maintain a neutral neck and spine.
Keep your chin close to your neck.
Get in the pushup position on forearms instead of your palms.
Create a straight, strong line from head to toes.
Hold that position for as long as you can.
Start by doing the plank for only a few seconds at a time, and check yourself for any injuries that the exercise can disturb.
Never let your hips sag down to the ground! This is essential since sagging hips makes the exercise initially easier, and you will be tempted more than once to cheat a little, especially in the beginning. However, a plank with sagging hips is not a plank, and it defeats the purpose of the exercise. So if you want to cheat better, just spare yourself the trouble.
Be sure not to hold your breath. Holding a plank for a long time without enough oxygen can be unhealthy for your brain and lead to dizziness.
Focus your eyes on the ground; find a spot, and stick to it. This is very useful for maintaining a neutral neck position.
Don't put your hands too close, as it can disturb your balance and run the stability necessary for the proper form of a plank.
Tuck your pelvis in, try to pull your belly button in and keep it squeezed.
Make sure to hold your chest and abs tight for the entire duration of your plank. Keep your thighs activated.
When you’re not able to hold the pose correctly, it’s time to stop. You're only benefiting from the position as long as you maintain the proper form, which makes sure you are actually doing the plank.