askvity

How do you do a plank?

Published in Plank Exercise 3 mins read

To do a plank, maintain the same core engagement as shown in the reference, whether doing a simple plank or variations. Once you can hold this position, aim to maintain it for about a minute.

Steps to Perform a Basic Plank:

According to the provided reference, maintaining good form is crucial for an effective plank. Here's how to do it correctly:

  1. Starting Position:

    • Begin by placing your forearms on the floor, shoulder-width apart.
    • Position your elbows directly beneath your shoulders.
    • Extend your legs straight behind you, resting on your toes.

  2. Body Alignment:

    • Engage your core muscles by pulling your belly button towards your spine.
    • Keep your back straight, forming a line from your head to your heels.
    • Avoid sagging in the middle or hiking your hips up.
    • Your body should resemble a plank of wood.

  3. Neck Position:

    • Keep your neck in a neutral position, looking down at the floor.
    • Avoid tilting your head up or down, which can strain your neck.

  4. Hold and Maintain:

    • Maintain this position with a focus on core engagement.
    • If it’s your first time, start with 20-30 seconds.
    • Gradually increase the duration as you get stronger, aiming for around a minute.

Here's a table summarizing the key points:

Step Description
1. Starting Position Forearms on floor, elbows under shoulders, legs extended on toes.
2. Body Alignment Engage core, keep back straight, and body in a straight line.
3. Neck Position Keep neck neutral, looking down at the floor.
4. Hold and Maintain Hold for at least 20-30 seconds, working up to about 1 minute.

Core Engagement

  • The key to an effective plank is core engagement.
  • Imagine you're pulling your belly button towards your spine.
  • This helps to stabilize your body and protect your lower back.

Plank Variations

  • While starting with the standard plank is ideal, there are various types of plank variations.
  • The reference recommends focusing on the basic plank first.
  • Remember to keep your form consistent for any plank variation to maintain core engagement.

Key Reminders

  • Maintain core energy.
  • Ensure your form is correct throughout the exercise.
  • Focus on a steady, controlled breathing pattern throughout the exercise.
  • If you can't hold for a minute right away, build up to it gradually.

Related Articles