How To: Plank

March 23, 2018

1) Start in a push up position and raise yourself so that your hands are directly under your shoulders.

2) Inhale and engage your core. (To engage your core: pull your naval towards your spine, tighten your ribcage towards centre, draw in the muscles between your two hip bones, feel a gentle lift in your pelvic floor).

Squeeze your glutes!

Make sure your head is in a neutral position - do not raise your head or let it drop to the floor.

Your whole body, from head to heels, should form a straight line.

3) Keep your core engaged as you exhale. Repeat breathing and hold position for 30 seconds or until there is discomfort in the lower back.

 

Here's a link to a study comparing muscle activity during different plank exercises:

http://www.jptrs.org/journal/view.html?doi=10.14474/ptrs.2016.5.1.29


If you struggle with this plank, try one or both of the planks pictured below until your strength increases.

As you get stronger, aim to hold your plank for longer. 

 

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