Imitating a Table: How to do the Perfect Plank
I hate nothing more than bad form when people plank. Okay, that previous sentence is ridiculous, I hate many things more, for example, olives (maybe). People do this in all sorts of exercises, rush to try to get the “best pump” or the “longest duration” and completely compromise their form. I don’t know how many times I will tell you this, but this will not be the last.
(taken from this blog)
Form is more important than any other part of the exercise or workout.
You screw up form, you screw up your body. It’s very simple. Yet big meatheads or beginners too will push past that to either try to get heavier weight or have no clue what they’re doing. So this will not be a long post. I just want you to perform a plank (one of the best core exercises, reaching the entire core from the upper thighs to the upper abs and everywhere in between.
1. Don’t wear socks. Just don’t do it, there’s no reason, even if your feet are smelly. Take them off or plunk on some shoes.
2. Put your forearms down flat on the floor, in a comfortable position, lining up with your shoulders
3. Ease your legs back, ‘standing’ on your toes
4. Lower your torso and upper legs, so you’re not making a ‘bridge’ with your body, but a nice flat terrain, hmm, somewhat like a plank a pirate would force you off.
5. Hold for as long as possible. Beginners, 30 seconds. Then move to 1 minute, then 2 minutes, then 3, etc. etc. You get the point.
- Don’t stick your butt up
- Don’t lower your hips
- Don’t lower or raise your head
- Keep tight
There are variations, too, like side-plank, watch-dogs, and twists. But remember GOOD FORM IS MORE IMPORTANT THAN ANYTHING ELSE!