Most people do the plank wrong. It’s a simple exercise, and yet so important. Core strength is integral to a health back, solid balance, and posture. For most older adults and senior fitness clients we recommend starting with spinal stability exercises (like the plank) before moving into spinal moving exercises like twisting, or bending.
The plank is a tremendous exercise for core strengthening while stabilizing the spine. If you’ve got some lower back problems, you should incorporate more stability exercises like the plank into your routine.
As with anything, form trumps everything. If you’re not doing it right you can get hurt or not get anything from it.
Plank coaching tips:
- Squeeze your glutes. This protects your lower back and helps the abs engage more.
- Start with your elbows directly under your shoulders. This reduces shoulder pain and sagging of your lower back.
- Keep a straight line from shoulders to heels. No sagging, but also don’t push the hips too high.
Today’s special tip:
Push forward with your heels.
This is an often missed cue. If your weight is more on your heels, you really aren’t working your core and will consequently not feel the plank working where you. Which means you aren’t getting the benefits nor the results you want.
A good position to shoot for is a vertical sole. If you are doing an elevated plank as shown, the sole position should be perpendicular to your body line. You may need to readjust your hand/arm position after getting your foot set right.
Hope these tips and little form adjustments help you get the most out of your core strengthening efforts.