Stop Doing Planks Wrong! How to Do the Plank Correctly for Killer Abs, by Mr Bald Workout on YouTube. 5 min 29 s.
- Video length
- 5 min 29 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 hands forward.
Step both feet back one at a time until your legs are straight. Rest your weight on your forearms and the balls of your feet.
Set your head in line with your spine. Look at a spot on the floor just ahead of your hands instead of lifting your chin.
Tuck your tailbone slightly and squeeze your glutes so your hips sit level with your shoulders. Avoid letting them sag or pike up.
Pull your belly button gently toward your spine and brace as if bracing for a light punch. Keep breathing in and out slowly.
Press your forearms into the floor and pull your elbows toward your toes without moving them. This adds tension through your core.
Hold the position for 20 to 30 seconds, then lower your knees to the mat. Rest for 30 seconds.
Repeat for 3 rounds, adding 5 to 10 seconds per hold as your form stays solid. Stop the set when your hips start to drop.
Tips and common mistakes
If your lower back aches, your hips have sagged, so end the hold and reset rather than pushing through.
Do shorter holds with perfect alignment instead of long holds with a curved back.
Keep your neck relaxed and breathe normally; holding your breath makes the plank harder to keep.
Film yourself from the side once to check that your hips, shoulders and heels form a straight line.
Questions
How long should I hold a plank as a beginner?
Start with 20 to 30 seconds per set and do 3 sets. Add a few seconds each week once you can hold the position without your hips dropping.
Why do I feel planks in my lower back?
Your hips are probably sagging or your core is not braced. Tuck your tailbone, squeeze your glutes and pull your belly in before you start the timer.
Should my elbows be under my shoulders?
Yes. Stacking elbows under shoulders spreads the load and keeps your upper body stable so your abs can work.
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.
