A plank is MUCH MORE than just staying still for as long as you can. In fact, most people have no idea how to maximize this exercise at all! But after watching this video whether you are a beginner or an advanced athlete… the plank will become a GO TO exercise for CORE STRENGTH!!
*READ FULL ARTICLE WITH PHOTOS*
Today we’re going to go over the 3 golden rules for one of the best exercises to strengthen your core, and that is the PLANK. As always, we’re going to not only talk about proper form, but how to make this exercise even BETTER, so you can progress with the movement and make gains, whether you’re a beginner or an advanced athlete.
Golden Rule #1: Keep Your Body Straight
This may come off as self-explanatory, however, there are some things that happen if you’re not paying attention. Proper form for a plank looks like this – your body is straight, your shoulders are neutral, and you stay in this position.
But what tends to happen when you start to fatigue, either in your core or in your shoulders, is you’ll start to let your hips rise and put your butt in the air (which really isn’t that big of a deal, aside from the fact that it’s not placing as much tension on your core).
But when you start to do a banana body, and you let your hips sag, this is where you start having some problems. What happens when you let your hips sag (or your hyper-extend your hips) is you’re disengaging your core, and you’re putting a lot of pressure in your lower back. The entire point of this exercise is to STRENGTHEN the core. If you’re disengaging it by lowering your hips, then you should stop doing the movement because at that point you’re just wasting your time.
Golden Rule #2: Quality Over Quantity
Obviously with any exercise you always want to have quality repetitions, but that’s ESPECIALLY as important when it comes to the plank, for some of the reasons we just mentioned in golden rule number one. Visually, proper form for a plank just looks like you are holding your body in a straight line, but there’s a lot more going on IN the body than what it looks like from the outside.
When you’re in the plank position, you’re not just trying to hold your body straight, you’re actually flexing your glutes as hard as you can, you’re flexing your legs as hard as you can, and you’re also flexing your arms, core and obliques. Then the last piece to this puzzle, is you actually want to be pulling your elbows in towards your toes, as you pull your toes in towards your elbows. When you’re doing ALL of this, the intensity of the exercise goes up DRASTICALLY, like a night and day difference.
However, if you’re trying to have a contest to see how long you can hold the plank, what’s going to happen after probably the first 1-3 minutes is you’re not going to be able to keep all of those muscles flexed, you’re not going to be able to pull your elbows in towards your toes and vice-versa. After you’re unable to keep all these muscles flexed as hard as you can, how well the plank actually helps you increase your core stability starts to diminish over time. So quality over quantity! If you’re going to do a plank, keep everything nice and tight and flexed. As soon as you can’t keep it tight any more, (even though you still might be able to stay horizontal) at that point you’re better off just stopping, resting, and then starting another set.
Golden Rule #3: You Must Progress With The Movement!
As we just talked about with quality over quantity, once you’re able to do really strict planking, flexing all your muscles and keeping everything nice and tight, and you can hold that for 3-5 minutes max, then it’s time to try and make the exercise a bit more intense. Otherwise you’re just going to be sitting in the plank position for 8-10 minutes, when you could still be sitting in it for 3-5 minutes but making it a bit harder to get more out of the movement in less time. Let’s go over 3 variations.
Alt. Plank
For this variation, you lift one leg and the opposite arm, and hold it for as long as you can, before switching to the other leg and arm. Or, you can do that movement alternating repeatedly for as long as you can, instead of holding it statically.
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48 comments
A plank is MUCH MORE than just staying still for as long as you can. In fact, most people have no idea how to maximize this exercise at all! But after watching this video whether you are a beginner or an advanced athlete… the plank will become a GO TO exercise for CORE STRENGTH!! GET READY FOR THE APP!!! – http://newapp.muscularstrength.com
Greaaaatttt
Outro music?
You should collab with Kinobody.
Keep it up bro
like for opening
Scott where did you pawk ya caw today
Hello Scott sir! You are amazing!!! Please help me out sir. I don't feel anything in the stomach region while doing plank. Does it have something to do with improper form? I also get a little bit of lower back pain, which I think can be hopefully corrected after watching this video.
I did a 55 second plank, made sure I did it like you, I never do planks either.
What was the duration of EACH plank ideally? I thought I heard 3-5 MINUTES at the end of the video. Thanks for all the vids!!!
I broke my screen 🙁 bcuz i smashed the like button
Thanks pal, keep up the good work
Oh yeaaah the T one! I did that with yoga stuff!
I like the bonus tip where you can do the knee plank in case you are weak or tired…Now i'm starting a plank workout so i can look nice and fit and get rid of my fat and weak body because i don't feel happy when i cannot carry heavy items or looks cool
make the app available in singapore pleasee
1:28 banana body ur funny scotty
Good video mate! Regards from Argentina. See ya.
Thanks for this man, really helped!
ty bro! god bless you!!! as always awesome info from the best in youtube
I am a beginner, thank you for amazing tip
HARDER THAN IT LOOKS!!!!
I think plank is very hard
Thanks for showing us how to plank. This helped me a lot.
Everyone should plank for at least 5mins a day. Guys it helps a lot. Try it out.
thanks.
I plank once a week for 2 sets 2 minutes minimum. Thanks Army
When i do the correct form i end up with an inverted u shape
Great to have you back my friend!
Know what else is perfect form?
DAT BOOTY! 😛
your videos on how to do these exercises are wonderful! Well done bro; I can't ask for any more!
im typing this in plank position
hey i am a beginner but doing plank makes you loose fat??
Just got here after seeing your plank video way back in 2009.. 😁 You've come a long way Scott 👍👍👍👍
Great vid
Great video bruh!!!Love ya videos
There’s a plank variation I’ve been doing called body saw planks. Requires a smooth surface for your toes and you pull yourself with your elbows back and forth while your toes slide along the ground. Does that sound efficient?
At my age, think i can hang with you youngens on this on! 🤙
Scott,
Thanks for the great video.
How many sets should you do ?
You should have a timer on you app for this that would be cool.
Hi, how often should I plank every day? Is there a limit so I do not overdo it?
Thanks for the clear guide.
I am aged 57 and of weight 74 kgs and 153 cm. I do plank for 1min and 30 seconds. I want to increase my holding time. your advice please scott
Who bought this pants? Lol
Dear scott how to increases perfect push up ? Please guide me
He is the Linus Tech Tips of Fitness
Scott speaks in bold font 😂 freaking so useful
Sounds like that voice Bill Burr does “bettah ”
i tried this today and MANNNN I've been doing planks wrong all these months scott herman = gamechanger
Thanks a lot, coach!
Should i keep my glutes squeezed or not?