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It's time to perfect your plank
Jane Arlow • May 22, 2020
You've seen the pictures on Instagram, now it's your turn!
You’ve seen the pictures on FB and Insta. Perfect planks, working the whole body.
And in your mind, that’s exactly what you look like. I know, I’ve been there. Before I was an instructor, I was lucky enough to have a PT who kicked my planking butt into a straight line.
What does “good” actually look like?
Err, a plank.
Yes, that’s right, you look like you’re a plank, a solid piece of wood, in a straight line from heels to crown of head.
Do you know what yours looks like? If not, grab a friend to take a photo of you doing a plank from side-on and then one from above. This is where you get to diagnose what’s going on in your personal plank story.
Ooops! My plank looks more like a down dog.
This is the most common plank-cheat that I see in class. You’re probably feeling lengthened through the back of your body rather than there being any feeling of work.
Fix it:
Stop launching yourself up into the air before you’ve prepped properly!
Set yourself up in a box position first of all. When your box position is solid, extend one leg back behind you (toes on the floor), squeezing into the butt as you do so, then extend the other leg back.
Make sure that you keep pushing your heels backwards and away from your body while pulling your belly button in to the spine. Check your progress with a new photo! If it still doesn’t look right, you can download this free sheet
that will allow you to dive in a bit deeper to your set up.
Aaargh, my hips are drooping!
This is another really common problem. When you look side-on, your hips should be in a straight line with your legs and back. You might be feeling a strain in your lower back.
Fix it:
Get the worksheet and prep your plank properly!
Yep. It’s actually the same as above BUT, in addition to the advice above, I also want you to squeeze your butt muscles and your quads (muscles at the front of legs) super hard as you step your legs back into the plank. Again, take photo and check out what’s improved and what needs more work.
Ouch, my wrists are hurting.
When you look at your photos, your shoulder blades might be poking up, chest might be slightly pressed forward and the head might be slightly tilted back. This could easily be coupled with drooping hips. And in addition to having hurty wrists, your lower back is probably feeling strained.
If this is what you’re experiencing, the reason is that this is a full body exercise, but you’re letting your wrists carry your whole body weight.
Fix it:
Prep your plank properly.
Errr, déjà vu? In addition to checking out the worksheet and following the two sets of instructions above, I also want you to focus on what’s happening in your upper body in your box position.
Press your hands down hard into the mat while pushing up into your armpits, pull your shoulder blades down your back and rotate the top of your arms outwards in your shoulder sockets.
Only when you feel really solid here do you step your legs back, maintaining all the engagement as you spread the load of your body weight through butt, legs and shoulders.
Did I mention that I’ve put together a special free worksheet that you can print out and take with you to your mat? You can download it here
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