{"id":15202,"date":"2025-09-24T07:35:11","date_gmt":"2025-09-24T00:35:11","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15202"},"modified":"2025-09-24T07:35:11","modified_gmt":"2025-09-24T00:35:11","slug":"perfect-form-how-to-plank-core-exercise","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15202","title":{"rendered":"Perfect Form: How To Plank (Core Exercise)"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>This page may contain affiliate links \u2014 they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" alt=\"Perfect Form: How To Plank\" class=\"wp-image-20341 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2023\/03\/high-plank-adidas.jpeg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2023\/03\/high-plank-adidas.jpeg 1000w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2023\/03\/high-plank-adidas-300x450.jpeg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2023\/03\/high-plank-adidas-800x1200.jpeg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2023\/03\/high-plank-adidas-150x225.jpeg 150w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2023\/03\/high-plank-adidas.jpeg\" alt=\"Perfect Form: How To Plank\" class=\"wp-image-20341\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2023\/03\/high-plank-adidas.jpeg 1000w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2023\/03\/high-plank-adidas-300x450.jpeg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2023\/03\/high-plank-adidas-800x1200.jpeg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2023\/03\/high-plank-adidas-150x225.jpeg 150w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\"\/><\/figure>\n<p>When it comes to a\u00a0plank exercise, we\u2019re talking about one of the\u00a0best exercises\u00a0for building serious\u00a0core strength. A\u00a0good plank\u00a0engages your\u00a0abdominal muscles\u2014including the\u00a0rectus abdominis\u00a0and\u00a0transverse abdominis\u2014while also working your\u00a0lower back,\u00a0upper back,\u00a0shoulder blades, and glutes. Essentially, the\u00a0entire torso\u00a0gets involved.<\/p>\n<p>For anyone looking to support their\u00a0everyday activities, prevent\u00a0low back pain, or boost\u00a0athletic performance, a\u00a0standard plank\u00a0or\u00a0basic plank\u00a0is a\u00a0fantastic exercise\u00a0to add to your\u00a0workout routine. Many\u00a0personal trainers\u00a0with\u00a0years of experience, including myself,\u00a0recommend it as a great starting point for improving\u00a0core stability\u00a0and reducing\u00a0injury risk.<\/p>\n<h2 class=\"wp-block-heading\">Why Planks Are a Great Exercise<\/h2>\n<p>in my opinion, plank is a core move we should master before moving on to compound and more complex variations. <\/p>\n<p>Planks are an\u00a0isometric exercise, meaning you hold a static\u00a0plank position\u00a0for a set\u00a0length of time. Because you\u2019re engaging multiple\u00a0muscle groups\u2014such as the\u00a0abdominal muscles,\u00a0back muscles, shoulders, and glutes\u2014planks have an all-in-one effect on your\u00a0entire body. This makes them especially helpful for cultivating a\u00a0strong core.<\/p>\n<p>Recently, there\u2019s been a surge in plank challenges (like the\u00a030-day plank challenge, the\u00a03-minute plank, and the\u00a02-minute plank). These challenges highlight how versatile and accessible planks can be. They\u2019re also an ideal way to track progress and stay motivated. If you\u2019re aiming to improve\u00a0core strength\u00a0without needing loads of equipment, the\u00a0plank exercise\u00a0is hard to beat.<\/p>\n<h2 class=\"wp-block-heading\">How To Do A High Plank<\/h2>\n<p>The\u00a0high plank\u00a0is a\u00a0classic form\u00a0of the exercise and an excellent place to start if you\u2019re new to planks or looking to refine your\u00a0core routine.<\/p>\n<p>1. Begin with your hands placed directly under your shoulders<\/p>\n<p>2. step your feet back, and align your body so there\u2019s a\u00a0straight line\u00a0running from head to heels. Draw your\u00a0belly button\u00a0towards your spine to engage your\u00a0deep core muscles, and squeeze your\u00a0shoulder blades\u00a0together just enough to keep your upper body active.<\/p>\n<p>3. Maintain a\u00a0neutral position\u00a0in your neck by gazing slightly ahead of your fingertips rather than tucking your chin or craning upwards. I like to Imagine there\u2019s a straight line running from ears, through the shoulder, hips, knees and then to the toes. <\/p>\n<p>How long you hold a plank for depends on your ability; if you are new to this exercise I would aim for 20 \u2013 30 seconds to start with or try the modified plank (down on your knees). For those who are more experienced, aim to remain in position for 1 minute with good technique.<\/p>\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1048\" height=\"700\" alt=\"high plank position\" class=\"wp-image-3776 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79217.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79217.jpg 1048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79217-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79217-800x534.jpg 800w\" data-sizes=\"(max-width: 1048px) 100vw, 1048px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1048\" height=\"700\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79217.jpg\" alt=\"high plank position\" class=\"wp-image-3776\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79217.jpg 1048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79217-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79217-800x534.jpg 800w\" sizes=\"auto, (max-width: 1048px) 100vw, 1048px\"\/><\/figure>\n<p>A common mistake when you start losing form is that your hips will start to sag. Lift your hips a bit, pull your core in tight, and focus on pressing your hands firmly into the floor. A\u00a0long time\u00a0in a poorly aligned plank can lead to\u00a0lower back discomfort, so better to hold for shorter intervals with\u00a0proper form.<\/p>\n<h2 class=\"wp-block-heading\">Modified Plank As A Regression<\/h2>\n<p>If you have a\u00a0weak core, pain in your\u00a0shoulders\u00a0or\u00a0back muscles, or you\u2019re simply easing into exercise, the\u00a0modified plank\u00a0(also called a\u00a0knee plank) is an excellent alternative. <\/p>\n<p>Instead of balancing on your toes, lower your knees onto a\u00a0yoga mat\u00a0or\u00a0exercise mat, but keep your torso in that same\u00a0straight line\u00a0from head to knees. <\/p>\n<p>You\u2019ll still be working your\u00a0transverse abdominis,\u00a0rectus abdominis, and\u00a0back muscles, just without the extra strain that comes from supporting the entire\u00a0body weight\u00a0on your toes.<\/p>\n<div class=\"kb-row-layout-wrap kb-row-layout-id801_3ebd1a-aa alignnone has-theme-palette8-background-color kt-row-has-bg wp-block-kadence-rowlayout\">\n<div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<div class=\"wp-block-kadence-column kadence-column801_06b24f-74\">\n<div class=\"kt-inside-inner-col\">\n<h4 class=\"kt-adv-heading801_4d81a1-50 wp-block-kadence-advancedheading kt-adv-heading-has-icon\" data-kb-block=\"kb-adv-heading801_4d81a1-50\"><span class=\"kb-svg-icon-wrap kb-adv-heading-icon kb-svg-icon-fas_plane kb-adv-heading-icon-side-left\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 576 512\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M480 192H365.71L260.61 8.06A16.014 16.014 0 0 0 246.71 0h-65.5c-10.63 0-18.3 10.17-15.38 20.39L214.86 192H112l-43.2-57.6c-3.02-4.03-7.77-6.4-12.8-6.4H16.01C5.6 128-2.04 137.78.49 147.88L32 256 .49 364.12C-2.04 374.22 5.6 384 16.01 384H56c5.04 0 9.78-2.37 12.8-6.4L112 320h102.86l-49.03 171.6c-2.92 10.22 4.75 20.4 15.38 20.4h65.5c5.74 0 11.04-3.08 13.89-8.06L365.71 320H480c35.35 0 96-28.65 96-64s-60.65-64-96-64z\"\/><\/svg><\/span><span class=\"kb-adv-text-inner\">Want to nail MORE fundamental exerciseS?<\/span><\/h4>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\">Common Mistakes To Avoid<\/h2>\n<p>Many plank-related injuries happen when people ignore\u00a0proper form\u00a0to push for a\u00a0long time\u00a0under tension. One\u00a0common mistake\u00a0is letting your hips drop so your\u00a0lower back\u00a0arches too much. Another is rounding your\u00a0upper back\u00a0or shrugging your shoulders up to your ears. In both cases, you compromise the\u00a0plank position\u00a0and risk discomfort or pain.<\/p>\n<p>Shorter plank holds with\u00a0good form\u00a0will benefit your\u00a0entire torso\u00a0more than longer holds with poor alignment. Focus on building stability step by step. You can increase your total holding time as your core gets stronger, avoiding excessive strain that can lead to\u00a0injury risk.<\/p>\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1048\" height=\"700\" alt=\"Low plank position in how to plank\" class=\"wp-image-3777 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79218.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79218.jpg 1048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79218-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79218-800x534.jpg 800w\" data-sizes=\"(max-width: 1048px) 100vw, 1048px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1048\" height=\"700\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79218.jpg\" alt=\"Low plank position in how to plank\" class=\"wp-image-3777\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79218.jpg 1048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79218-300x200.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/09\/190203-annarachelphotography-lowres-79218-800x534.jpg 800w\" sizes=\"auto, (max-width: 1048px) 100vw, 1048px\"\/><\/figure>\n<h2 class=\"wp-block-heading\">Progressing To Plank Variations<\/h2>\n<p>Planks can be adapted to suit nearly any fitness level. Below are a few\u00a0different variations\u00a0you might add to your\u00a0workout routine\u00a0once you\u2019re comfortable with the\u00a0basic plank.<\/p>\n<h3 class=\"wp-block-heading\">Forearm Plank<\/h3>\n<p>A\u00a0forearm plank\u00a0brings your elbows to the mat. Keep them under your shoulders and either clasp your hands or keep them parallel. Because the lever is shorter, many people find this variation more intense on the\u00a0abdominal muscles\u00a0and\u00a0upper body.<\/p>\n<div class=\"kb-row-layout-wrap kb-row-layout-id801_984255-8e alignnone has-theme-palette8-background-color kt-row-has-bg wp-block-kadence-rowlayout\">\n<div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<div class=\"wp-block-kadence-column kadence-column801_a00fe6-15\">\n<div class=\"kt-inside-inner-col\">\n<h4 class=\"kt-adv-heading801_760def-a1 wp-block-kadence-advancedheading kt-adv-heading-has-icon\" data-kb-block=\"kb-adv-heading801_760def-a1\"><span class=\"kb-svg-icon-wrap kb-adv-heading-icon kb-svg-icon-fas_plane kb-adv-heading-icon-side-left\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 576 512\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M480 192H365.71L260.61 8.06A16.014 16.014 0 0 0 246.71 0h-65.5c-10.63 0-18.3 10.17-15.38 20.39L214.86 192H112l-43.2-57.6c-3.02-4.03-7.77-6.4-12.8-6.4H16.01C5.6 128-2.04 137.78.49 147.88L32 256 .49 364.12C-2.04 374.22 5.6 384 16.01 384H56c5.04 0 9.78-2.37 12.8-6.4L112 320h102.86l-49.03 171.6c-2.92 10.22 4.75 20.4 15.38 20.4h65.5c5.74 0 11.04-3.08 13.89-8.06L365.71 320H480c35.35 0 96-28.65 96-64s-60.65-64-96-64z\"\/><\/svg><\/span><span class=\"kb-adv-text-inner\">Explore advanced Plank Variations<\/span><\/h4>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<h3 class=\"wp-block-heading\">Side Plank<\/h3>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1048\" height=\"1048\" alt=\"\" class=\"wp-image-2256 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877.jpg 1048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877-300x300.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877-150x150.jpg 150w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877-600x600.jpg 600w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877-800x800.jpg 800w\" data-sizes=\"(max-width: 1048px) 100vw, 1048px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1048\" height=\"1048\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877.jpg\" alt=\"\" class=\"wp-image-2256\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877.jpg 1048w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877-300x300.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877-150x150.jpg 150w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877-600x600.jpg 600w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2019\/05\/190420-annarachelphotography-lowres-79877-800x800.jpg 800w\" sizes=\"auto, (max-width: 1048px) 100vw, 1048px\"\/><\/figure>\n<p>The\u00a0side plank\u00a0targets your obliques and the sides of your\u00a0lower back, helping to create a stable midsection. <\/p>\n<p>Lie on one side, place your forearm beneath your shoulder, and lift your hips. Form a\u00a0straight line\u00a0from head to toe. Hold for your chosen\u00a0amount of time, then switch sides.<\/p>\n<h3 class=\"wp-block-heading\">Plank Jack<\/h3>\n<p>A\u00a0plank jack\u00a0turns a static plank into a more dynamic, cardio-focused exercise. Begin in a\u00a0full plank\u00a0(high plank) with feet together. <\/p>\n<p>Jump your feet out to about hip-width, then jump them back. This movement increases your\u00a0heart ratewhile still engaging your\u00a0entire core.<\/p>\n<p>I also call this one \u2018Cardio Plank\u2019 sometimes. <\/p>\n<h3 class=\"wp-block-heading\">Single-Leg Plank<\/h3>\n<p>A\u00a0one-legged plank\u00a0means lifting one foot an inch or two off the floor. The sudden shift in\u00a0body weight\u00a0tests your balance and reveals potential\u00a0muscle imbalances. <\/p>\n<p>Keep your hips level and your glutes engaged. Swap legs halfway through your hold to ensure balanced training.<\/p>\n<h3 class=\"wp-block-heading\">Knee Tap and Leg Lifts<\/h3>\n<p>A\u00a0knee tap\u00a0involves briefly tapping one knee to the mat before returning to a\u00a0push-up position, while\u00a0leg lifts\u00a0see you raise one leg towards the ceiling. <\/p>\n<p>Both drills add a dynamic aspect to your hold, helping you develop core endurance without needing a\u00a0long time\u00a0under tension.<\/p>\n<h2 class=\"wp-block-heading\">How Long Should You Hold a Plank?<\/h2>\n<p>The\u00a0amount of time\u00a0depends on your goals and current fitness level. If you\u2019re a beginner, 20 to 30 seconds is a\u00a0great way to start, focusing on\u00a0proper form\u00a0above all else. As your\u00a0core strength\u00a0improves, you can increase the\u00a0total time\u00a0to a minute or more. Some people even train for a\u00a03-minute plank\u00a0or attempt a\u00a02-minute plank\u00a0challenge to measure progress.<\/p>\n<p>Make sure you maintain a\u00a0good plank\u00a0alignment throughout the hold. Once your form starts to break down, take a brief rest. It\u2019s the\u00a0best way\u00a0to avoid\u00a0shoulder pain,\u00a0lower back\u00a0strain, or neck tension.<\/p>\n<h2 class=\"wp-block-heading\">Progress Slowly and Safely<\/h2>\n<p>Planks can be\u00a0hard work, particularly if you\u2019re new to them or have a history of\u00a0weak core\u00a0muscles. It\u2019s tempting to jump straight into a\u00a030-day plank challenge\u00a0or hold a plank for as long as possible, but rushing can lead to burnout or injury.\u00a0I \u00a0often suggest a gradual approach: add a few seconds each session, explore\u00a0different variations for variety, and never compromise on\u00a0perfect form.<\/p>\n<p>This steady progression will help you build a\u00a0strong core\u00a0that supports not only your plank but also other exercises like squats, lunges, and even activities like running or cycling. Over\u00a0time, you\u2019ll reduce\u00a0injury risk\u00a0and see real gains in\u00a0athletic performance\u00a0and postural alignment.<\/p>\n<h2 class=\"wp-block-heading\">Incorporating Planks into Your Daily Life<\/h2>\n<p>Planks are a\u00a0great exercise\u00a0for more than just gym sessions. You can fit in a quick\u00a0standard plank\u00a0while waiting for the kettle to boil or watching the telly. If you work from home, consider taking short plank breaks to re-energise. Not only will this keep your mind alert, but it can help counteract the negative effects of sitting for extended periods.<\/p>\n<p>If you\u2019re already following a structured\u00a0workout routine, slot in a plank finisher at the end of your session or add a\u00a0forearm plank\u00a0between weightlifting sets. The key is consistency. Even short daily planks can have a significant effect on your\u00a0deep core muscles\u00a0and overall stability.<\/p>\n<h2 class=\"wp-block-heading\">Join My HardCore Class<\/h2>\n<p>Ready to push your core training even further? My <a href=\"https:\/\/www.keepitsimpelle.com\/book-online-classes\/\" data-lasso-id=\"9962\">online class,\u00a0HardCore<\/a>, is designed to help you develop a\u00a0strong core\u00a0while keeping things fun, dynamic, and accessible. <\/p>\n<p>We incorporate\u00a0variations of the plank\u00a0(like the\u00a0side plank,\u00a0forearm plank, and more advanced drills) into a broader range of\u00a0core exercises\u00a0that challenge your\u00a0entire body.<\/p>\n<p>Each class is just 30 minutes, and we focus on proper alignment to minimise\u00a0injury risk. I also always ensure that my classes cater to all levels. I\u2019ll guide you through each move, demonstrate\u00a0correct form, and provide modifications if needed. <\/p>\n<p>You\u2019ll gain confidence, improve your posture, and see just how much a\u00a0strong core\u00a0can impact your\u00a0everyday activities.<\/p>\n<h3 class=\"wp-block-heading\">Get Your First Class Free<\/h3>\n<p>I\u2019d love for you to try one of my HardCore classes. If you\u2019re curious about how a structured\u00a0core routine\u00a0can accelerate your fitness journey, use the code\u00a0<strong>CORESTART<\/strong>\u00a0<a href=\"https:\/\/www.keepitsimpelle.com\/book-online-classes\/\" data-lasso-id=\"9963\">at checkout<\/a> for a\u00a0free first class. <\/p>\n<p>If you wanna try the class in your own time you can <a href=\"https:\/\/www.keepitsimpelle.com\/30-minute-core-workout-no-equipment\/\" data-lasso-id=\"9964\">use this 30 minute video from a class recording<\/a>. <\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n<p>Planking is an incredibly\u00a0versatile exercise\u00a0that works your\u00a0whole body, with an emphasis on your\u00a0entire core. From the\u00a0traditional plank\u00a0to the\u00a0forearm plank\u00a0and everything in between, you\u2019ll find countless options for tailoring this move to your fitness level. <\/p>\n<p>The key is to remain consistent, progress gradually, and keep your form on point. A\u00a0good plank\u00a0will strengthen your\u00a0back muscles, reduce\u00a0injury risk, and support you in everything from heavy lifting to\u00a0everyday activities.<\/p>\n<p>Try adding planks to your home workouts, or use them as part of a dedicated\u00a0core routine. If you\u2019re keen to take it further, jump into my HardCore classes and let me help you refine your technique. Don\u2019t forget to use your\u00a0free first class code\u00a0<strong>CORESTART<\/strong>\u00a0if you\u2019d like to experience a dynamic, results-focused approach to core training.<\/p>\n<p>Your body will thank you for the time and effort you put into refining your\u00a0plank position. Over the course of a few weeks\u2014or even years\u2014you\u2019ll feel more stable, experience fewer aches, and discover how important a\u00a0strong core\u00a0can be for\u00a0everyday activities, your running and cycling performance. <\/p>\n<p>Happy planking, and I\u2019ll hopefully catch you in class soon!<\/p>\n<p class=\"has-text-align-center\"><em><strong>Elle<\/strong><\/em><\/p>\n<p><em>p.s Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.\u00a0<\/em><\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.keepitsimpelle.com\/how-to-plank\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This page may contain affiliate links \u2014 they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale. When it comes to a\u00a0plank exercise, we\u2019re talking about one of the\u00a0best exercises\u00a0for building serious\u00a0core strength. A\u00a0good plank\u00a0engages your\u00a0abdominal muscles\u2014including the\u00a0rectus abdominis\u00a0and\u00a0transverse abdominis\u2014while also working your\u00a0lower back,\u00a0upper &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15202","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15202","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15202"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15202\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15202"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15202"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15202"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}