Plank

Muscles Plank Works

Muscles used

• Transverse abdominisThe deepest core muscle that wraps around your abdomen
• Rectus abdominisThe six-pack muscles on the front of your abs, from lower chest to pelvis
• ObliquesFrom below the ribs to the pelvis
• GlutesThe largest muscle in your body, covering your entire butt
• Latslong muscles running along both sides of the spine

Main muscleSupport your body with your elbows and toes, keeping a straight line from head to heels. The main muscles used are the transverse abdominis and rectus abdominis. The transverse abdominis tightens your core, while the rectus abdominis stabilizes your pelvis.

Supporting musclesYour obliques keep your torso steady, glutes support your hips, and lats stabilize your upper body.

How it should feelPull your belly up toward your chest and feel your core tighten. Squeeze your glutes a bit to steady your hips.

Signs you're offIf your hips drop or lift too high, your core is losing tension. If your shoulders rise, you might be overusing your neck muscles.

Remember thisForm a straight line from head to heels, and keep your core and glutes tight.

Setting Up for Plank

Setup orderLay down a Mat long enough for your elbows and toes to go up.

• Mat

  Set it like thisLay down a Mat long enough to cover both your elbows and toes.

  How to checkMake sure you have both your elbows and toes on the Mat and ensure the Mat doesn't slide on the floor.

Watch out forAvoid starting with Mat is short, causing your elbows or toes to touch the floor, or the Mat is slippery when you start.

Stance for Plank

Foot widthPlace your elbows about shoulder-width apart, and keep your feet together or about shoulder-width apart.

Where your weight goesPress evenly through both elbows and both feet.

Upper body positionPlace your elbows under your shoulders and your toes on the floor.

Why it mattersIf your elbows or feet are unstable, your shoulders or lower back may take more stress while holding the plank.

How to Grip for Plank

Grip typeDo not hold any handles or equipment; place both hands on the floor.

Grip widthPlace your hands about shoulder-width apart, in the same position on the left and right sides.

How hard to gripDo not tense your hands, and do not let your wrists bend.

The Key Point for Plank

Stand on your elbows and toes, maintaining a straight line from your head to your heels.

Think of it like thisThe feeling of keeping the body like a long board

Before the fixMy buttocks are sticking out or sagging, and my lower back is uncomfortable.

After the fixMy stomach and buttocks feel tense, and my torso doesn't shake.