How to do a plank properly - how to plank correctly by chiropractor Bloor West Village Dr. Mackay, by Transform Chiropractic on YouTube. 2 min 26 s.
- Video length
- 2 min 26 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Kneel on your mat and place both forearms on the floor. Line your elbows up directly under your shoulders so each arm bends at about 90 degrees.
Extend your legs behind you and rest your weight on your toes. If your back arches or it feels too hard, stay on your knees for a beginner version.
Lift your hips and body into one straight line from your toes through your knees, hips, torso and neck. Keep your head in line with your spine, not dropped or lifted.
Tighten your stomach muscles as if bracing for a light punch. Squeeze your glutes at the same time to lock your hips in place.
Breathe normally and hold the position for 10 to 45 seconds, whatever you can manage with good form. Stop the hold as soon as your hips sag or your back starts to hurt.
Lower yourself onto your side without collapsing, then rest for 5 to 10 seconds. Repeat for 2 to 3 holds.
Check your form in a mirror or with a phone video. Your hips should not pike up or drop, and your elbows should stay under your shoulders.
Tips and common mistakes
Elbow planks are generally easier on the shoulders and elbows than straight-arm planks, so start there.
If you feel pain in your lower back, stop and switch to a plank on your knees rather than pushing through it.
Keep your neck relaxed and look at a spot on the floor slightly ahead of your hands.
Short, clean holds beat long holds with sagging hips, so build up your time slowly.
Questions
How long should I hold a plank?
Start with 10 to 45 seconds per hold, depending on what you can do with good form. Rest 5 to 10 seconds between holds and add time as you get stronger.
Is a plank on elbows or straight arms better?
Forearm planks put less stress on your shoulders and elbows, so they are a safer starting point. Move to straight-arm planks once your form is solid.
Can I do planks if I have back pain?
Many people can, but stop if you feel pain during the hold. Try a plank on your knees first, and check with a health professional if pain continues.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
