Perfect Your Form for Maximum Results
The plank is one of the most effective exercises for building core strength, but only when done correctly. Small form errors can not only reduce the benefits but also put unnecessary strain on your lower back, shoulders, and neck. Let’s take a closer look at common plank mistakes and how to fix them.
1. Don’t Let Your Hips Sag
When your hips dip too low, your core disengages, and the pressure shifts to your lower back. Instead, focus on engaging your core muscles and keeping your hips aligned with your shoulders. Imagine forming a straight line from the top of your head to your heels.
2. Avoid Arching Your Lower Back
An overarched lower back is another telltale sign of poor plank form. To correct this, maintain a neutral spine by tucking your pelvis slightly and bracing your abs. This adjustment protects your spine and helps you feel the burn where it counts—your core!
3. Keep Your Neck in Line with Your Spine
Looking forward or down can strain your neck and throw off your alignment. Instead, gaze slightly ahead of your hands, keeping your neck in a neutral position that flows naturally with your spine.
4. Place Your Hands Correctly
Your hands should be directly under your shoulders. If they’re too far forward, your shoulders will bear more weight than necessary, leading to strain over time. Proper hand placement ensures balance and even distribution of effort.
Summary
Building a better plank takes practice and attention to detail, but the payoff is worth it. Perfect your form, and you’ll feel stronger, more stable, and more confident in no time.
This is not medical advice. If you have undiagnosed pain or are new to exercise, always consult a healthcare professional before starting this or any new program.
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