How to Do a Proper Plank, by BodyMend Wellness Clinic on YouTube. 2 min 7 s.
- Video length
- 2 min 7 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Lie face down on the mat with your forearms on the floor, elbows directly under your shoulders and palms flat or lightly clasped.
Tuck your toes under and lift your hips and chest off the floor until your body forms one straight line from head to heels.
Squeeze your glutes and gently brace your abs as if bracing for a light punch to the stomach.
Keep your neck long and look at a spot on the floor just ahead of your hands so your head stays in line with your spine.
Hold the position while breathing normally. Start with 10 to 20 seconds and add a few seconds each session.
Stop the moment your hips sag or pike up, then rest and reset. Aim for two or three clean holds.
Lower your knees to the floor first, then push back to rest.
Tips and common mistakes
If your lower back aches, you are probably letting your hips drop, so end the hold early.
Do not hold your breath. Slow, steady breathing keeps the brace strong.
Short, perfect holds beat long, sloppy ones. Build time only when form stays clean.
Questions
How long should I hold a plank?
Start with 10 to 20 seconds and add a few seconds each session. Two or three clean holds are enough for a beginner.
Should my elbows be under my shoulders?
Yes. Stacking elbows under shoulders keeps the load off your neck and lets your core do the work.
Can I do a plank on my knees?
Yes. A knee plank is a good starting point. Move to a full plank once you can hold the knee version with a straight back.
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.
