Stop Making These Plank Mistakes - Three Easy Fixes To Plank Correctly, by Redefining Strength on YouTube. 7 min 41 s.
- Video length
- 7 min 41 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Start on a mat on your hands and knees. Place your wrists directly under your shoulders and spread your fingers wide for a stable base.
Step both feet back one at a time until your body forms a straight line from your head to your heels. Keep your feet hip-width apart.
Squeeze your glutes and gently tuck your pelvis so your lower back does not sag. Brace your stomach as if bracing for a light punch.
Press the floor away with your forearms or hands and keep your upper back broad. Do not let your chest sink between your shoulders.
Look at a spot on the floor just ahead of your hands. Keep your neck long and your head in line with your spine.
Breathe slowly through your nose while you hold. Start with 20 to 30 seconds and add 5 seconds each week as your form stays strong.
Lower your knees to the mat to finish. If your lower back aches or your hips sag, stop the set and rest before trying again.
Tips and common mistakes
A mirror or phone camera helps you check that your hips are level.
If a full plank feels too hard, do it on your knees or with your hands on a bench.
Quality beats time: end the set when your form breaks, not when the timer ends.
Questions
How long should I hold a plank?
Start with 20 to 30 seconds and build to 60 seconds. A few strong 30-second holds are better than one long hold with poor form.
Where should I feel a plank?
You should feel your stomach, shoulders and glutes working. Sharp lower back pain is a sign to stop and check your alignment.
Are planks safe every day?
Most people can do planks several times a week. Leave a rest day between hard core sessions and stop if you feel pain.
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.
