The Right Way To Plank | Plank I Plank for Beginners | Fitness Video | How to Plank? I OZiva, by OZiva TV on YouTube. 2 min 57 s.
- Video length
- 2 min 57 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Kneel on your mat and place your forearms on the floor. Line your elbows up directly under your shoulders and point your forearms straight ahead.
Step both feet back one at a time until your legs are straight. Rest your weight on your toes and forearms.
Set your body in one straight line from your head to your heels. Keep your hips level, not sagging down or lifted high.
Pull your belly button gently toward your spine and squeeze your glutes. This keeps your lower back from dipping.
Keep your neck long and look at a spot on the floor just ahead of your hands. Do not drop your head or crane it up.
Breathe normally and hold the position. Start with 20 to 30 seconds and build up as you get stronger.
Check for common mistakes: hips too high, hips sagging, shoulders shrugged up to your ears, or holding your breath.
Lower your knees to the mat to finish. Rest for 30 seconds and repeat for 2 to 3 rounds.
Tips and common mistakes
If your hips sag, shorten the hold or drop to your knees rather than pushing through with bad form.
Stop the plank as soon as you feel pain in your lower back, not just muscle tiredness.
Check your form side-on in a mirror or phone camera, since it is hard to feel a sagging back.
If you have an injury or a health condition, check with your doctor before starting planks.
Questions
How long should a beginner hold a plank?
Start with 20 to 30 seconds and add a few seconds each week. Good form for a short time beats a long hold with a sagging back.
Should I do a plank on my hands or forearms?
Forearm planks are easier on the wrists and are a good starting point. Hand planks work the shoulders more, so try them once the forearm version feels steady.
What if my lower back hurts during a plank?
Your hips are probably sagging or your core is not braced. Squeeze your glutes, tuck your belly in, and stop if the 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.
