How to hold a plank correctly

Teach: How to hold a plank correctly

What to say

Hold a plank on your forearms with elbows under your shoulders, legs straight and feet hip-width, and your body in one line from ears to ankles. Squeeze your glutes, brace your stomach as if about to be poked, and breathe in short, steady breaths. Hold only as long as the line stays straight; several short, solid holds build more than one long, sagging one.

What to show, in order

1. Set your forearms on the floor with your elbows directly under your shoulders.
2. Step your feet back, hip-width apart, and rise onto your toes.
3. Squeeze your glutes and brace your stomach as if about to be poked.
4. Keep your head in line with your back, eyes on the floor between your hands.
5. Breathe steadily through short breaths while you hold.
6. Stop the hold as soon as your hips sag or your lower back aches, rest and repeat.
7. Drop to your knees, keeping the straight line from head to knees, to make it easier.

When to stop and call a professional

• You have a heart condition, high blood pressure, a recent injury or surgery, or you are unsure whether exercise is safe for you: ask a clinician before you start.
• You feel chest pain, pressure, faintness or unusual breathlessness: stop and call your local emergency number, 911 in the US.
• You feel lower back pain rather than stomach effort during planks: stop and ask a clinician or physical therapist.

The check question

Ask: Where do your elbows go in a forearm plank? Answer: Directly under your shoulders

From EveryManKnows. General information, not professional advice.