The Benefits of Plank Exercises, by Dr. Eric Berg DC on YouTube. 3 min 42 s.
- Video length
- 3 min 42 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Kneel on your mat and rest your forearms on the floor, elbows under your shoulders. Keep your hands flat or lightly clasped.
For the modified version, stay on your knees. Line up your knees, hips and shoulders so your spine is straight.
Pull your shoulders back and down, away from your ears. Do not let your upper back sag between the shoulder blades.
Keep your hips level with your body. Do not bend at the hips or push your buttocks up.
For the front plank, lift your knees and rest on your toes. Your body forms one straight line from head to heels.
Hold the position without moving. Breathe normally and keep your neck in line with your spine.
Start with 1 to 6 sets, holding each for at least 10 seconds. Rest 30 to 90 seconds between sets.
Over time, work up to holding each plank for 1 minute. Stop the set when your hips sag or your lower back aches.
Tips and common mistakes
Do not hold your breath. Slow, steady breathing keeps you stable for longer.
If your lower back hurts, switch to the knee version or shorten the hold.
Check your form in a mirror or phone camera from the side to catch a sagging spine.
Keep the hold short and clean rather than long and sloppy.
Questions
How long should I hold a plank as a beginner?
Start with 10 seconds per set and do 1 to 6 sets. Add a few seconds each week until you reach 1 minute.
Is the knee plank as good as the full plank?
It works the same muscles with less load on your lower back and shoulders. It is a good starting point before the full version.
How often should I do planks?
Two or three sessions a week is enough for most people. Leave a rest day between core workouts.
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.
