How to do the perfect PLANK: technique and common mistakes

Summary

In this 'Get Exercise Confident' video, Rivan demonstrates the front plank exercise, focusing on core stability and proper form. Starting in a kneeling position, he aligns his elbows under his shoulders and maintains a straight line from head to hips. The video outlines common mistakes, such as hips sagging or back rounding, and emphasizes the importance of correct alignment for effectiveness and injury prevention. As Rivan progresses to a full plank, viewers are guided on maintaining stability and engaging core muscles, making this exercise accessible and safe for all fitness levels.

Takeaways

• 😀 The front plank exercise enhances core stability and supports good posture.
• 😀 Start in a kneeling position with elbows under shoulders and hands slightly wider for relaxation.
• 😀 Pack your shoulders down and keep your gaze just in front of your hands.
• 😀 Lift your hips to create a straight line from your head to your knees while tucking your stomach.
• 😀 Hold the plank position for as long as possible while maintaining perfect form.
• 😀 To progress, lift your knees off the floor into a full plank position for increased core engagement.
• 😀 Ensure your body forms a straight line from feet to elbows and hands in the full plank.
• 😀 Common mistakes include hips being too low or the lower back sagging under fatigue.
• 😀 If lower back sagging occurs, either stop the exercise or re-align your body for proper form.
• 😀 Avoid rounded shoulders; engage your shoulder blades and lift your hips to maintain alignment.

Q & A

What is the primary focus of the front plank exercise?

The front plank exercise primarily focuses on strengthening core stability muscles that help maintain good posture.

How should the elbows be positioned during the front plank?

The elbows should be positioned directly under the shoulders, ensuring they are vertically aligned.

Why is it important for the hands to be in a slightly wider position?

Having the hands in a slightly wider position helps to relax the upper body and reduces tension during the exercise.

What is a key visual cue for maintaining proper form in the front plank?

A key visual cue is to keep the gaze slightly in front of the hands to help maintain alignment and balance.

What is the ideal position of the body when in a plank?

The body should form a straight line from the head to the hips and feet, with the hips slightly tucked under for proper alignment.

What should one do if they experience lower back sagging during the plank?

If lower back sagging occurs, it is recommended to either stop the plank or realign the body to achieve a straight position.

What progression is suggested after mastering the kneeling plank?

The next progression is to lift the knees off the floor, transitioning to a full plank position that increases the load on the core.

What are some common mistakes made during the front plank exercise?

Common mistakes include having the hips too low, allowing the lower back to drop, and over-rounding the shoulders.

How can one correct a situation where their hips are too low during the plank?

To correct this, the individual should lift their hips back into alignment, ensuring the core is engaged.

What should you do if your arms are too tense or your shoulders are over-rounded during the plank?

If this happens, one should relax the arms and drop the shoulder blades while raising the hips to regain proper alignment.