HOW TO DO A PROPER PLANK #strongabs #exercisetutorial #motivation #sports #workoutcomplete, by Sharon’s Fitness on YouTube. 1 min 4 s.
- Video length
- 1 min 4 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Kneel on a mat and place your forearms on the floor, elbows directly under your shoulders. Keep your forearms flat, with hands in loose fists or palms down.
Step both feet back one at a time until your legs are straight and your weight rests on your toes. Keep your feet about hip-width apart.
Check your line from the side: head, shoulders, hips, knees and heels should form one straight line. Film yourself once to confirm.
Brace your core as if someone is about to punch your stomach. Keep breathing steadily through the hold instead of holding your breath.
Squeeze your glutes and tighten your thighs. This locks the position and stops your hips from sagging toward the floor or rising too high.
Keep your neck long and look at a spot on the floor just ahead of your hands. Pull your shoulders away from your ears to avoid neck strain.
Hold for 20 to 30 seconds at first, then rest. Add a few seconds each session until you can hold a clean 60 seconds.
End the set as soon as your hips drop or lift, your lower back aches, or you catch yourself holding your breath. Rest and reset your form.
Tips and common mistakes
Practise in front of a mirror or film one set from the side, because sagging hips are easier to spot than to feel.
If your hips keep dropping, shorten the hold or plank from your knees until your core is stronger.
Do two or three short sets with clean form rather than one long sloppy hold.
Stop if you feel lower back pain. It usually means your core has given out and your spine is taking the load.
Questions
How long should I hold a plank?
Start with 20 to 30 seconds and add a few seconds each session until you reach 60 seconds with good form. Quality matters more than the clock.
Should I plank on my elbows or my hands?
Both work. The forearm version with elbows under your shoulders is easier on the wrists and is the best starting point.
How often should I do planks?
Two or three sessions a week on non-consecutive days is plenty for most beginners. Give your core a day to recover.
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.
