How to do a plank from home
This exercise targets the core muscles, hips and shoulders. Every individual has different fitness levels and physical ability so it is important to ensure you do the correct volume for you. An idea of a way to set up could be 2 sets of 30 seconds.
Why should I do this exercise?
- Improves core strength
- Improves posture and stability
- improves balance
How to do this exercise:
1. Go on to all fours on the floor (preferably a matt or a soft surface for your hands)
2. Move your feet back so you are supported by the balls of your feet
3. Move your arms so you are putting your weight through your elbows
4. Keep your body braced throughout, imagining a straight line from your shoulders to your toes
5. Ensure you don’t arch or hunch your back, but maintain a position in the middle
6. Hold for as long as is comfortable for you
7. Take a rest in between each set
Tips to improve this exercise:
- Brace core throughout
- To make harder, hold the position for longer or alternatively move from forearms to hands throughout
- Breathe steadily throughout
Mistakes to avoid:
- Don't let your hips drop - keep them in a neutral position
- Don't arch your lower back
- Don't start with endurance, focus on form first