The Perfect Plank
Challenge your core and build your endurance.
A great way to build core strength and endurance is by doing planks. There’s a lot of social media posts and YouTube videos out there about planks and plank challenges but many of them are “cheater” planks and end up using the pectorals, triceps, the elbow joint or quads instead of targeting and training the deep core muscles.
The trick to getting the “perfect plank” is how you get into the position. Also, doing the plank on the forearms instead of extending your arms straight allows you to train the tricky area of the mid back and shoulder blades.
The elbow joint is one of the strongest joints in the body as it has a “locking” mechanism.
If you do a plank with your elbows extended, that locking feature allows the upper and low back to keep the body upright passively like a suspension bridge.
If you let your knee flex or balance on your tip toes instead of dropping back into your heels your quads and pecs end up doing most of the work, not the core.
Those substitutions combined means someone can hold a plank for a very long time without ever activating the core or training it to its full potential.
A plank is also not out of reach if getting up and down off the floor is not going to work for you! Just set it up off of a counter top, stable table or even a wall instead!
Here’s a step-by-step guide for getting into a plank position with optimal alignment for core engagement and training. You can also scroll to the bottom and watch the video where I walk you through the steps too.
Lay on your stomach and prop yourself up on your elbows
Push through your forearms, lift through your chest, tuck your chin and pull your head back
Breathe here, cinching your lower ribs down and in together for 3-4 breaths to activate the multifidus in the neck through midback and shoulder blade stabilizers.
Knee Plank
Keeping your arms where they are push back into a table top position, resting on your knees.
If you have a mirror, check your form. Keep your tail bone tucked under, don’t let your back arch.
Keep pushing through your forearms, tucking your chin, pulling your head back and breathing.
Build your hold here up to 45-60 seconds before moving onto the next step.
Full plank
Keep your alignment and breath as described above.
Tuck your toes under and straighten your knees.
Actively press your knees up toward the ceiling and your heels back as you hold.
Keep pushing through your forearms, tucking your chin, pulling your head back and breathing, cinching your ribs down and in together without sinking.
Hold for up to 90 seconds (1.5 minutes)
