How to Do a Plank
- Day Bint
- Oct 5, 2020
- 1 min read
The Plank is probably the most commonly seen ab exercise in both the gym and gym classes.
Not surprisingly therefore, it is also the ab exercise I see being done most poorly or using poor technique.
Click on the video below to see the 3 shapes of the Plank:
The Long Arch
The Angry Cat
The Duck
Use a mirror to see which one you are and then correct your shape using the information I provide in the video.
When Should I Progress the Plank?
I generally suggest starting every ab exercise with a static version. So with the Plank, before moving on to Side Shifts or Tow Taps or arm movements, ensure you can hold the basic shape for 3 lots of 60 seconds with a 60 second rest.
Once this can be completed, try doing a Plank with pelvic rotations (see link below for the pelvic rotation video I recorded a few weeks ago), which is surprisingly hard. Then, once that can be done, try moving on to alternating leg movements to the side.
NB: The Plank is made of a combination of the Restricted Prone Cobra and an ability to rotate your pelvis into the 'neutral' position. If you don't know what these are or how to do them, click on the links below as I have covered these in previous videos.
How to Rotate Your Pelvis
The Restricted Prone Cobra
GOOD LUCK
And as always, feel free to get in contact if you need any help with your training.
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