Effective Planking: Boost Your Core Workout

Like any exercise, planks only work when performed correctly, and can lead to injury when not done right. To get the most out of your plank, focus on correct form and remember that quality is better than quantity. In other words, it won’t matter how long you can hold a plank position if your muscles aren’t being worked in the way they should.

To perform a correct plank, place your forearms on the ground, with your shoulders directly above your elbows. Your arms should form a perfect 90° angle. Next, tuck your toes under and lift your knees off the floor, keeping your back flat and your feet together.

Here are six key steps to keep in mind when performing this exercise:

1. Maintain a level position. When you plank, it’s important you aren’t letting your lower back sag or your upper back arch. If possible, perform planks in front of a mirror so you can keep an eye on your form. Focus on the quality and form of your plank before you worry about how long you can hold it – it’s more important that you perform this exercise correctly to avoid injury than it is to hold a plank for excessive periods of time. Keeping your feet together also increases stability and help maintain a straight back.
2. Brace your stomach muscles. Tighten your stomach muscles as if you are expecting someone to punch you in the belly and you are bracing for impact. Note that this is not the same thing as sucking in. This step is key to working out all of the abdominal muscles in your stomach, and the main reason planks are such a great core workout compared to exercises like crunches.
3. Squeeze your glute muscles. Your glutes are the three muscle groups that make up your buttocks. Your glutes provide you with stability and strong glute muscles can help prevent injury, especially in your lower back.6 Tightening these muscles while you plank keeps the pelvis from tilting, and helps to put your lumbar spine (or lower back) in the correct position. Overarching while planking can compress your lower spine and cause pain, so tightening those glutes is a critical step in performing a correct plank.
4. Straighten and tighten your quads. Lock your legs and focus on bringing your knee caps forward. The goal is to brace and contract these muscles – remember, planks are great because they work so many different muscle groups, not just your core.
5. Pull your elbows towards your feet. This helps engage the chest and shoulder muscles while maintaining good form in your back. There should be a 90° angle in your elbows between your shoulders and the floor. 
6. Pay attention to your breath. Turn your head from side to side while planking to keep your neck loose. This ensures your airway is kept open and you aren’t locking your neck muscles. You should be able to breathe comfortably while planking.

Want a demonstration? Check out this video Brenda and I made to explain the importance of good plank form.

Incorrect planking techniques to watch out for:

• You’re arching or sagging your back: Make sure to keep your back flat to avoid injury. If possible, perform planks in front of a mirror so you can learn the correct form.
• You’re having difficulty breathing. If you’re finding it difficult to breathe while planking, you might be holding too much tension in your neck.
• Your muscles aren’t shaking. Planking should not be easy. When done correctly, planks should be an intense, multiple muscle group exercise. This is what makes planks such an effective exercise – when done right, you’ll get more out of 30 seconds of planking than an entire set of crunches and bicep curls.
• Your feet are too far apart. One common mistake is to keep your feet a hip’s width apart. Instead, keep your feet together for a more intense exercise that forces you to use your abdominal and back muscles.