How to do a perfect plank

Want to improve your core strength? Here’s how…

If you want to get a strong core then learning how to do a plank is a great start.

What is a plank?

A plank is a bodyweight exercise that works every core muscle, as well as the back, shoulders, hips and legs.

There are lots of variations of the plank but in this article I’m going to tell you how to do what’s known as a ‘low plank’.

How do I do a low plank?

Step 1: Stack your elbows under your shoulders and rest your forearms on the mat.

Step 2: Try to avoid making a fist with your hands and look just ahead of your fingers so you don’t strain your neck.

Step 3: Get onto your toes, keeping your body in a straight line like a plank.

Step 4: Brace your core and zip your belly button up to engage the abs.

Step 5: Don’t let your hips drop, and keep breathing!

Step 6: Only hold the plank for as long as you do it correctly and stay in this position without losing form.

What are the benefits of doing a plank?

This simple static hold is great for beginners because most people can get down onto a mat, stretch themselves out and hold the pose for a certain amount of time.

It’s really easy to level up as your get stronger, by doing variations of the plank that are more challenging.

What's more, you're not just training your abs—your whole core, which includes the glutes and lower back, too—are fully engaged.

Benefits of doing planks

This exercise is so effective because you're basically harnessing one of your core's most key functions: bracing. Put simply, bracing means creating stability between the shoulder and the hips, and this is done to create ‘intra-abdominal’ pressure to protect your spine.

A strong core stabilises the lower back, improves balance and flexibility and helps you perform daily tasks and movements with less risk of injury.

How long should I hold a plank?

It’s better to hold a plank for 30 seconds with proper form than for five minutes in the wrong position. If you’re new to planking, aim for 10-30 seconds, and try and add 5-10 seconds on every time you do it.

Want to improve your core strength? Sign up for my Ultimate Abs plan or MenoFit Core plan today.