How to Do Planks Correctly
Below are some simple steps to do planks properly: [3]
- Start by assuming the plank position, facing downwards with your forearms and toes supporting your body on the floor. Your elbows should align directly under your shoulders, forearms pointing forward, and your head in a relaxed position, looking at the floor.
- Activate your abdominal muscles by pulling your navel towards your spine. Maintain a straight and firm torso, ensuring your body forms a continuous line from your ears to your toes without any drooping or bending. This alignment represents the neutral spine position. Keep your shoulders down, avoiding any upward creeping towards your ears, and position your heels directly over the balls of your feet.
- Stay in this posture for 10 seconds, then return to the floor. Gradually progress to sustaining the plank for a longer time.
