The Elite Physique

How To Do The Plank

Learn Exactly How To Do The Plank the Right Way

woman showing How To Do The Plank

Learning how to do the plank isn’t all that difficult.  All you need is the RIGHT guidelines so you can do it correctly.  When you do the plank correctly you’ll get more out of the exercise.

The plank and the stomach vacuum are a couple of the best ab exercises to strengthen your core.   However, if you do them incorrectly, you won’t reap the benefits.  In this article you’ll learn how to avoid the mistakes and do the exercise right from the start.

Exactly, What is the Plank?

The plank is also referred to as the front hold or abdominal bridge.  It’s is an isometric core exercise.  It is simply holding yourself in the prone position on your hands and toes for a set amount of time.  Imagine the starting position of a push-up, holding yourself up in the prone position on your toes and elbows.  It looks and sound simple.  It can be a difficult exercise for the beginner, but it’s great for strengthening your core.

What Are The Benefits?

A lot of  physical therapists and trainers refer to the area from the shoulders to the hips as the core.  Engaging in planks targets all the muscles between the shoulders and hips simultaneously.  Many people don’t think of this exercise as a glute builders, but plank done correctly is pure tension, even on the glutes.  The proper technique of this exercise is that you have to squeeze your glutes during the entire exercise.

How to do the Plank Properly

To do this exercise find a place that has enough room and that’s comfortable to execute it in.

  1. Get into the prone potion as if you were going to do a push-up.   As in the picture above, get up toes and elbows.  Your elbows should be directly under your shoulders.  Keep your neck in line, looking down at the floor.
  2. Once you are in the plank position, turn on your abs, engage them.  Pull them in tight.  Keep breathing.  Keep your hips in line with your body.  Squeeze your glutes.  Your body should be flat from your shoulders to your feet. Don’t arch your back or hips and don’t allow your hips to sag.

How Long to Hold

You don’t have to go out trying to break world records to do this exercise right.  It’s not about how long you hold the position.  It’s about activating the right muscles while doing it. If you do the plank the right way, you can hold it for only seconds rather than minutes.

When you are in the right position as described above, hold the exercise for 30 seconds.  Rest 30 seconds and repeat 2 more times.  That’s it.  It’s about form and technique, not holding for hours on end.

Taking Your Abs to the Next Levelred arrow pointing down

If you are looking to build a solid and tight midsection, you need to incorporate a variety of tactics, from dieting to ab training.  It’s not hard.  You just need the right information to get the job done right the first time.  See below for some real ab training information, sent free to your email…


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Karen Sessions NSCA-CPT

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