How to do a perfect plank

Roel Jansen PT

Planking is a simple but effective total-body exercise. Doing one well develops strength primarily in the core — the muscles that connect the upper and lower body — as well as the shoulders, arms, and glutes.

This isometric exercise — meaning the body stays in one position for the entirety of the move — is especially good because it requires no equipment and can be performed just about anywhere. Find out how to perfect your plank with this guide. I’ve also included fixes to some of the most common plank mistakes.

Full alignment from shoulders hips and feet Full alignment from shoulders, hips and feet

1. Plant the elbows directly under the shoulders (slightly wider than shoulder width apart).

2. Ground the toes into the floor and squeeze the glutes to stabilize the bottom half of the body. The legs should be working in the move too, careful not to lock the knees to hyperextension.

Notice there is no arching of the back and the legs are straight Notice there is no arching of…

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