How you can Perfect the Plank


How to Plank

Video taken from the channel: Passion4Profession


How to do a Perfect Plank

Video taken from the channel: K’s Perfect Fitness TV


STOP Doing Planks Like That!

Video taken from the channel: Calisthenicmovement


Mastering the Plank In Just 2 Minutes

Video taken from the channel: Calisthenicmovement


3 Tips to Improve Your PLANK!

Video taken from the channel: Anabolic Aliens


How to Plank for Longer: Four Core Strength Exercise Tips [Ep63]

Video taken from the channel: James Dunne


Planks for Beginners: How to do a Plank

Video taken from the channel: Bowflex

Forearm Plank This variation, also one of the most common ways to plank, is slightly easier than holding the body up with just the hands. Place the forearms on the ground with the elbows aligned. Keep your feet about hip-width distance apart, but widen your feet for more stability (the more narrow the more challenging the plank will be). Create one line from head to heels and look down at. You want your whole body rigid for the plank, so you should maintain some tension in your shoulder blades, drive your upper arms, from elbows to shoulders, perfectly perpendicular to.

A seven-minute plank is probably not your best plank. It becomes all shoulders and arms at that point. Give it a perfect 30 seconds, make sure your abs and glutes are handling most of the work, and call it a day.

Subscribe here for our free daily newsletter. A proper plank requires the patient or athlete to fully align the spine in a neutral position, stabilize that position using the core, and maintain it. The patient or athlete must squeeze the glutes, flex the quads, and brace the core all at the same time.

Planks should work everything between the shoulders and the knees!1 Unless you want to turn your planking into an extreme sport, find a solid surface. Lie on your front with your fists clasped, elbows pushed into your sides by. Planks, or plank variations, are great exercises to include in your workouts one to two times a week, though if your goal is to specifically get better at them, you may want to increase that to two.

The key with the plank is to engage you core muscles in the right way so that through the effort of balancing and stabilizing your body, you are giving your core muscles a fantastic workout. And if. How to perfect your plank technique Place your hands directly under your shoulders, or a little wider if it feels better, micro bend your elbows, spread the fingertips. But hold the arms really strong, like you’re pushing up from the ground.

Set Yourself Up for Success The easiest way to perform a plank is by starting in a four-point kneeling position, with hands and knees on the floor and torso in a “table-top” position. The most important aspect of the plank, in terms of both safety and technical effectiveness, is.

List of related literature:

MAIN MOVE IF YOU CAN‘T HOLD Slde Plank THE SIDE PLANK FOR IE 30 SECONDS, hold for 5 to 10 seconds, rest for ‘ Lie on your left side with your knees 5 seconds’ and repeat as Stralght’ many times as needed ‘ Prop your upper body up on your left to total 30 seconds.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

It takes time to master this movement, so make sure you’re proficient in simpler plank variations before attempting the RKC plank.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Next, let the plank move out from your body as it circles you, farther and farther till it skims the walls around you.

“Mastering Astral Projection: 90-day Guide to Out-of-body Experience” by Robert Bruce, Brian Mercer
from Mastering Astral Projection: 90-day Guide to Out-of-body Experience
by Robert Bruce, Brian Mercer
Llewellyn, 2004

Basic Plank: Hold plank for 45 seconds.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Plank: Place your hands under your shoulders and extend your legs behind you so you’re flat like a board, with your shoulders, hips, knees, and ankles in one line.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Hold the plank as long as you can.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Alternate with high plank; hold for 20 seconds, then rest for 10 seconds.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Start by getting into the plank position with your forearms on the balance ball and your toes on the floor.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Load plank as near center as possible, with twice the allowable load, leaving load on plank for not more than five minutes.

“Handbook of OSHA Construction Safety and Health” by Charles D. Reese, James Vernon Eidson
from Handbook of OSHA Construction Safety and Health
by Charles D. Reese, James Vernon Eidson
CRC Press, 2006

start with the garboard plank and work toward the sheer.

“Building Small Boats” by Greg Rossel
from Building Small Boats
by Greg Rossel
WoodenBoat Publications, 1998

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hi everyone! I want to start the CALISTHENICS so I train 1 hour a day at the weight of the body plus 4 hours of athletics a week plus the sport of the college and my mother says that it is too much and that it will play on my growth.

    I know that bodybuilding does not play on growth but if you train too much your growth is postponed. So is it too much? You are my idol!

    I’m 14 years old and I am 1 meter 50:/
    Thanks a lot

  • Why do these exercise videos always have a skinny, toned person? Why not even have a slightly overweight person??
    Doesn’t seem fair.

  • First day I stayed only few seconds.. Making the posture correct was hard… It took me few days.. Now I’m able to do a minute..I can feel the strength in my arms..Happy that I started doing it��Looking forward to the progress

  • Got questions please: Which parts of the body does doing this focus on? And which of those parts is the one worked on the most? Do they change when you plank with fully stretched arms? Or when you plank with more widely stretched (“lever”?) body? I heard that sideways plank works on mostly your lowest side belly, is that true?

  • I think I have been doing them slightly arched for years. My abs look pretty good given the inability to give up breads (hehe), but I made sure I was flat and straight like this just now and REALLY felt it!

  • Hey thanks for Video…When we squeeze navel towards spine then we need to stop breathing and for how many days and for how much time we need to this exercise..???

  • inspirating for men, but as a man, i do not know if for men, excercing for slim leg is possible for our brain, but i will see your 10 ans crunchs, i have suffered with the same abs exercises every day,
    good luck for a new exercices and videos, i love you

  • I don’t really get the point on WHY you should abduct the shoulder blade; training the serratus anterior and the front deltoid for what reason in this exercise? and beside, if someone has an abducted shoulder blade?

  • Great clip very precise! And great body. I kind of failed in my plank here is a comedy fitness episode Pride of our series Sins of Solitude (filmed during the lockdown on phones) listed on British Comedy Guide. Have a look if you wish thanks for your support!

  • What a shame. Another site that cannot instruct. It is essential to pull the abs in or you will never work the abs. Worse you will have horrible back pain

  • Thanks for the tips…I’m doing a 1 min 40 sec one today and was looking for tips. Yesterday’s 1 min 30 sec was hard!! Soooo here goes����

  • Thanks �� I was the person who had my but really high in the air �� already Ik it know and it’s much harder which makes me sweat more

  • Hello guys, check out my 5 minutes beginner abs work out video. It’s a good core workout for both girls and guys. It’s simple, anyone can do it. ​@

  • Is this beneficial for those who have rounded shoulders/back? Cause in neutral plank my thoracic extansor muscles could grow stronger and if i keep it in flexion, it doesn’t make the postural problem any better.

  • Just do the exercise first and then give audio seperate according to the movement, if you do like this audio will become very clearly
    Any way Thanks

  • Its very important for me and I will try to. But it was a great time and I will have to give the best, if it does, we know that i didnt fail. But failing isnt the way, the real way is starting and when it maintains a value. Work and work until…..

  • This would definitely help with the one rep max on the bench press, massively actually, personally I will be doing with and a straight plank as I think they both offer benefits, mixing up form is also good for the body IMO

  • Whenever I perform plank hold, my whole body starts shaking starting from my legs. Even if I try to relax it continues. That bothers me. Just after a few seconds say 20 at max it shakes like tremors.

  • I think the caption should have read “IMPROVE By Doing Your Planks Like This!” Stop doing this is more confusing. I totally agree with the Hollow body planks idea, it puts more stress on your abs muscles. I used the Idea first during my bodybuilding contest prep and it gave me that killer abs and thighs pose.

  • Preparing for a elbow plank challenge which is happening in 10 days.. i am able to do 10 mins plank now..could you please help me with workouts or how do i prepare for it

    Read more about Benefits of Exercising Regularly, i found a good read…..

  • Dude I suggest you a new series to put on your channel
    The intense 5 min dumbbell,resistence band,bodyweight and gym workouts for muscle imbalance
    Please think about it

  • fixing to do your intense 5 minute back eorkout bofyweight only and the shoulder workout with dumbells you just released. Both look like a HELL of a lotta fun just want to thank both of you personally with yoyr innovative minds NONE of this excellent content would be possible and you guys are my FAVORITE youtube channel even people like Athlean x could learn something from you guys. Hoping you guys will be making a Dumbell back workout in that new series you just came out with would love to give that a go as well. Just know you have changed my life and continue to give me new exciting workouts that help me keep pushing no matter what im struggling with personally. You help me get through it with a smile on my face so i appreciate you guys Thank you

  • I love your content in general, but I feel you’re wrong here. If person’s sole goal is short term performance and a ruined spine in the long run, I support the video, but if the goal is longevity and healthy spine, I do not. Keep that back in neutral position folks.

  • Heycan I ask a very common question that most teenagers seem to have (me being one of them)? It would also be pretty cool if you could make a video on it. My question is: Does working out/bodybuilding affect your growth/height in any way if you are a teenager?

  • I traveled allllllllllllllllll over Big5 looking for the same exact purple mat like the one in the Barney video. Anyhow, are doing Planks an hour or two before bed are good times to do it? Or it doesn’t matter?

  • I did a plank for a minute and the day after i couldnt even move my arms and back it was so sore every time i moved my back it felt like my muscles where being scraped

  • I am sorry, but I am still confused. What is ther right position to hold the plank? I think I got lost in the green and red cross marks moving fast with the video..

  • Wanted to report back guys. I’ve been using Exerprise every day for a week now and it is incredible. My workouts are always different but always the way I want them to be and always challenging. You have made results even easier to achieve with this!

  • I am from Philippines, 17 /male / 5’5 height/67kg weight I am doing this = 1min plank/rest /1min plank/ rest/ 1min plank / rest / 1min plank/ rest/ 3mins plank full but I hold it as long as I can, I’ve been doing this for like a month now and I can’t see any progress. Or maybe it is just my mind thinking of it. or… maybe my eating habits aren’t that good to lose weight. in Philippines it is always necessary to eat rice,umm yeah not that necessary but my mom always wanted me to eat rice. Can someone suggest meals available in our country which is healthy and can help me lose weight? Thank you in advance tho I ain’t expecting for a comment. Have a nice day!

  • Download My Workout App Exerprise FREE
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  • Does anyone have any tips? I’ve watched this video three times now and every time I attempt it it’s only ever my shoulder blades that hurt.

  • Can i do plank,plank twist and russian twist to get abs?If i do this exercise would it make my spine be bent? Please answer fast��

  • For me once the plank starts buring, I add motion movement and it gets my abs even more man.. Try bouncing on your toes. Tell me what you think.

  • I used to be able to hold a plank for about a minute. I got lazy and now all I can do is about 10 seconds at a time. My goal is about 30 seconds by the end of the next month

  • nice butt u have dear, am trying this plank but my hand shakes after a few seconds i do 5 sets 1set a minute totally 5 minutes after 1 min rest is it correct am wat doing, i wanna lose my tummy fat dear help me..

  • How to get a Six Pack ➤
    Best Chest Exercises ➤
    Best Abs Exercises➤

  • i liked this exercise… i’m scared of going back at it because of a minor surgey… i had to have some lumps removed on my left breast and had been off this exercise for close to two years since… is it safe to do it still even after a minor surgery?

  • DEAR GOD! Let me watch this again because I was not paying attention to a word she was saying, the first time. (Although I know she said some good stuff)

  • If ill look like this maybe i will stop planking lol dude has muscles on his muscles. spongebob “any one for the (flexes)juice ahh (flexes and points) bar

  • Just to keep it simple, we got maintain straight position from shoulder to feet and hold as long as you can say 2 min will be beneficial?

  • ive always done planks while trying to keep horizontal and parallel to the floor as best as possible. i tried it differently this morning with protracted shoulders and noticed i had some slight lower back pain/discomfort in the afternoon. does anyone know where i might have gone wrong?

  • I’m starting to do it 3x a day. Well today I only did morning and tonight. I was pleasantly surprised that in OctoberI was doing them and I could barely hold myself up…if I made it to 10 sec while shaking like an earthquake below me, I felt good.
    Now it’s been almost about 3!onths since I had done the planking. Today I did and NO shaking and was able to hold it, am n pm for 25 sec. I was tightening my gut and buttucks. I felt my whole back do a snap crakle pop, I can feel it be enlined through this process. Now I just have to hold my legs closer together, thanks for that input. I’m looking forward to doing this more often.

  • Need help. I have been doing planks for 4+ weeks (7 mins ). My bicep hurts and around. How do I change this? I started with 3 seconds.

  • As always guys simple and direct to the point.. i enjoy with all your videos please keep up upload videos coz im a big fans of yours

    Peace from UAE ����

  • Looks like you aren’t breathing while you’re contracting abs and butt, are you? Your face was turning red…where does breathing come in so you don’t face plant into the floor?

  • I’m skinny 73kg 176cm but wanna make my abs ripped and nice. I know planks are not enough, I’ll do also few others abs exercises you can recommend me most effective and not very complicated lol ��. Like crunches or something. Btw complete beginner of plank, i lasted 40-50sec and I’ll repeat that x4 times per day.

  • Guys please do a home muscle building chest workout something like a workout that has 3-4 exercises and we do 3-4 set of each exercise

  • I want to learn how to do a plank for 7 min before/around may… it’s January, any tips? I’ve only done a plank for 1 min at most but I know I can go for longer.

  • is it normal to shake??? i think i did this plank correct for the first time, i was shaking like Crazy, i got scared and i stop lol ��

  • kristen i just want to start doing this. To I need to warmup before. I do not exercise at all and this is first exercise that I like to start. I do not like warm ups. Maybe you can show me any easy one. Thanks

  • Hey, does anyone have a recommendation for how long I should plank to really nail my core? I’m just starting and able to do 35 seconds. Thinking shoot for at least 5 minutes of planking on core day?

  • I have the same posture, but feel no pain in abs. I can only feel pain in my triceps. What am I doing wrong? I am holding it for 1 minute, 3 rounds

  • 3:15 well idk why i hate push up, planks, mountain climber, spider Jack etc. But i love crunch, sit up, leg raise etc cuz i it’s easier for me

  • How do i prevent my lower back from drooping? My bottom and upper back are aligned, but it’s just that my lower back is drooping. Any tips?

  • I kinda felt like I had been doing it wrong but it seemed so simple that I was thinking I couldn’t possibly be doing it wrong… well I was, thanks for the video.

  • Is it normal to have backpain in the very early stage of these exercises? Its not severe but I cannot ignore this? I am 29 years old lady. 74 kg weight

  • In easy way you want to do lose weight… the surgery….. Gym get more time in today busy life…..and every day feel like a suck after gym..

  • my dream to have body like you������… I’ve try my best to get my dream come true.. absolutely very helpful video thanks for sharing your video

  • Is it normal to have backpain in the very early stage of these exercises? Its not severe but I cannot ignore this? I am 29 years old lady. 74 kg weight

  • I really hate the “plank”. I think it’s a harmful exercise. You should do press-ups, and aim to do as many as you can but don’t focus on the total time or number of reps, just concentrate on form and aim to do as many good quality press-ups as you can in each session.

  • When I do planks my belly fat (all 50 pounds of it) moves to my ab area and I look like everyday for the last 10 years has been an day

  • That’s plank is hurting my upper chest
    I feel shortness of breath
    This plank hard to do u need flexibile back
    I can’t even breathe with this plank it’s pressing my chess which I can’t breath well

  • What would you call a guy who can do more than 5 minutes staright plank..coz I know a guy in my gym who starts off his workout with a 10 minute plank.. crazy right?

  • When i do plank i have pressure on my left shoulder cuz i fall on him and i have big problem to do planka and oether exercises (plache,front lever,victorian cross,iron cross and is difficult):(