Follow our key tips to ensure you are getting the FULL benefits:
Make the plank:
- Neutral spine is most important!
- Keep a straight line from your toes, through your hips, to your ears.
Avoid the “Teepee” (butt in the air):
- Avoid the hip hike
- Try not to rest your weight into the toes by lifting your hips.
- Hiking the bum up puts more stress on the shoulders, and leaves less work for the core.
- Think: work the gluts and activate the legs
- TIP: keep the hips low until you feel your core activating. You are in a true plank, when you can’t hold it any more!
Don’t look down!
- Avoid excess strain on the neck and upper back muscles by “bobbing for apples”
- Instead remember to keep a neutral spine (that includes your neck)
- Keep your gaze long past the end of your mat
- Do not slouch through the shoulder blades.
- Most beginners will rest their body weight and collapse at the shoulders.
- Instead, focus on activating the palms evenly into the mat.
Brace yourself (because this is a challenge)
- Think of the core as a 360° belt around your spine
- “Brace” yourself as if you were preparing to be punched in the stomach
- Activate the abdominals to truly work your plank to the core
- Instead of just resting your toes on the mat, think about driving the balls of your feet downward to activate the quad muscles.
Stay in alignment
- To protect your posture always think shoulders above wrists
- Keep weight even from the feet to the hands
And don’t forget to BREATHE!
What are you activating in plank?
THE CORE 360°