How to Do a Perfect Plank

From Trainer Antonio Perez of Fitness SF

Here are some tips on how to do a perfect plank:

• Ensure Proper Alignment: Your body should form a straight line from your head to your heels. Avoid letting your hips sag or pike up.
• Engage Your Core: Actively tighten your abdominal muscles as if you’re bracing for a punch. This engagement is key to stabilizing your entire body.
• Position Your Elbows Correctly: Place your elbows directly under your shoulders to create a stable base. Your arms should be at a 90-degree angle.
• Focus on Your Breathing: Maintain steady, even breaths. Holding your breath can increase blood pressure and distract from muscle engagement.
• Distribute Your Weight: Spread your weight evenly between your elbows and toes. This balance helps reduce unnecessary strain on any single part of your body.
• Relax Your Neck: Keep your neck in a neutral position by gazing down at the floor slightly ahead of your hands. This alignment helps avoid strain.

Remember, the quality of the plank is more important than the duration. Start with shorter intervals of correct form and gradually increase as you become stronger. Consistency and correct posture will lead to improvement over time.

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Fitness SF Trainer Tip
Published on April 18, 2024