Fit4Lyfe

How To Properly Plank

Planks are a great yoga pose. There are two types of planks- a high plank and an elbow plank. Do you know the difference? Check out the why and the how for each plank below:

High plank

Why?
Strengthens wrists, arms, back, and abdominal muscles

How?

  1. Start in table top.
  2. Keep shoulders and hands as they are.
  3. Step feet back so you’re up on the balls of your feet.
  4. Balance your weight evenly between both hands and feet. Imagine you are in mountain pose. Suck belly button in and up to elongate and straighten your spine.
  5. Feel as if your lower back is pressing up.
  6. Make sure shoulders don’t pass wrists.
  7. Breathe here.

Check your position in a mirror if possible, or ask a buddy to watch. If your low back is swaying, you have several options:

  1. Pike your hips to decrease the curve in your spine.
  2. Bring knees down if necessary, but be sure to keep your abdominal muscles engaged.

Or, if you’re not ready for a high plank, start with your knees on the floor, so there is a straight line from the crown of the head to the knees.

If you’re unable to exercise with a mirror or a buddy, or can’t tell where your body is in space, time your planks (from your feet or knees) in 10-second increments, then return back to a table top position.

Note: A plank is about trying to equally distribute body weight. Our bodies feel and work differently daily, so doing a plank might feel differently day to day.


Forearm plank

Why?
Strengthens wrists, arms, back, and abdominal muscles

How?

  1. Start in table top position.
  2. Bring your forearms to the ground.
  3. Align your shoulders over elbows. Your hips will naturally shift backwards.

    You have 3 options – place palm face down on the ground, bring each hand into a fist, or bring both hands together and interlace your fingers.

  4. Press your hands down into the ground.Step your feet straight back so the balls of your feet on the ground.
  5. Balance your weight evenly between both forearms and feet. Imagine you are in mountain pose. Suck belly button in and up to elongate and straighten your spine.
  6. Feel as if your lower back is pressing up.
  7. Make sure shoulders don’t pass elbows.
  8. Distribute weight in forearms and hands/fists and not on your elbows.
  9. Breathe here.

Once again, if you’re unable to exercise with a mirror or a buddy to see if your low back is swaying, time your planks in 10-second increments, then return back to a table top position.

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