How to Plank

Good form is everything.

 The word of the week is PRECISION.  Plank is a simple exercise for body, mind, and spirit, and the benefits come when we execute plank with precision.  Good form requires aligning bones and joints, and engaging muscles for strength and support. 

Poor form can lead to injury.  This is true whether you’re exercising, or picking up a basket of laundry.

Train smarter, not harder.

It’s better to hold a precise, impeccable plank for 10-seconds, than to hold a soggy, sloppy plank for a minute.  Build your strength on a foundation of good technique.  Start with 10-seconds of exquisite form.  Hold for 12-seconds the next time.

Because we’re about to set out on a 7-week Plank Challenge and will practice plank every day — and you will, right? — let’s review what good plank form looks like. 

Plank with precision.

Here’s a picture of Brenda, willPower & grace® instructor and teacher trainer in Puerto Rico, holding plank with excellent form: 

Notice:

1.  Hands and shoulders line up.

      Modification:  come down to forearms, taking pressure off the wrist.

2.  Shoulders, hips, and heels line up.  

3.  Abs engage to support the low back. 

4.   Eyes up, crown of head lifted.   

When you feel your body come out of alignment, stop.

This is important.  Only practice plank with excellent form.  When you feel your form start to go, set your knees down and rest.

You have permission to rest whenever your body needs it. 

You are ready.

Now that you know what good plank form looks like and why it’s important, it’s time to start practicing!  In the willPower Method® we use this quick checklist once we come into plank position:

√ Abs (engage)

√ Butt (engage)

√ Thighs (engage)

√ Eyes (lift)

Check out our Tips page, and download our free 4-page guide to learn more about plank.

The Plank Challenge starts Monday! 

We will practice plank every day for seven weeks, and by December 19 we will be holding impeccable planks for longer than we thought possible.  Click here for more details.

Keep checking back, because Sheri and I will be adding more tips, ideas, stories, pictures, and inspiration around plank.

If you have any questions about plank technique, leave it for us in the comments.