how to set-up the perfect plank

intro:

We are starting off the new year with the basics!

PLANK.

​Plank is an amazing exercise, IF DONE CORRECTLY.  If you don't do it right, you're either cheating or asking for lower back pain.  The two biggest problems I see when clients perform plank are the positioning of hands/shoulders and hip height once in position.

set up:

As shown in the video below, I start out on my hands and knees.  While in this position, I am able to focus on the placement of my hands.  The theory here is that by lining up your wrists under your shoulders, all your bodyweight is transferred down in a STRAIGHT line, 90 degrees to the floor.  The more centered your shoulders are over your arms and hands, the easier time you will have supporting your weight.  Once your hands are in position and your arms feel strong underneath you, take one foot back without moving your shoulders.  You might find that one leg is easier to extend back without moving your shoulders, just experiment.  After you feel confident with one foot back, take the other one back by it.  By doing it methodically like this, we guarantee that your shoulders are aligned correctly.  

hold it:

​So... we tackled hand/shoulder placement and set up.  But how do we HOLD it correctly?  You might start in a straight line, but over the time you are holding it, it's easy to let your hips fly high or start to sag.  Both of these should be avoided because if you let your hips fly high (in to a down-dog position), you're cheating and the exercise feels easier.  If you let your hips sag, you're asking for pain due to compression of your lower back.  The trick is to "tuck" your hips under just enough to decompress your spine, but not so much that you get a bend in your hips. You can almost imagine you are trying to look at your belly button while performing plank.  

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modifications:

If a front plank is too hard, you can perform the movement from your knees as well.  You would set up the same way, but instead of sending your toes back, you simply move your knees back one at a time.

If front plank is too easy, you can try removing one extremity from the ground at a time, say alternating hands, or alternating toes.  You can also elevate your feet for an even bigger challenge.

What about forearm plank?  You set up the same way!  Instead of starting out on hands and knees, start out with your elbows and knees on the ground.  Take the time to verify that your shoulders are above your elbows, then send your feet back one at a time.

Not sure how to incorporate plank into your workout routine?  My workout cycles make that easy!