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Fix Your Plank! How To Achieve Maximum Core Activation

Writer's picture: Prevail Rehab & PerformancePrevail Rehab & Performance
plank exercise

The plank exercise is a staple in many workout routines, but it's often done incorrectly, leading to ineffective core activation. Let's dive into how to correct your plank form for maximum benefit!


Importance of the Plank Exercise


Before we delve into the details of proper plank form, let's understand why this exercise is crucial. A well-executed plank not only strengthens your core muscles but also stabilizes your spine, improves posture, and enhances overall body stability. Whether you're an athlete looking to boost performance or someone aiming for better everyday functionality, mastering the plank is essential.


How to Fix Your Plank


Here are the key points to focus on when performing a plank to ensure proper form and optimal core engagement:


  1. Hand Placement: Start by spreading your fingers wide and pressing them firmly into the ground. This action activates your scapular muscles, providing a stable foundation for the plank.

  2. Hip Positioning: Next, focus on tucking your hips and engaging your core muscles. Avoid letting your lower back sag or arch excessively. Your body should form a straight line from head to heels, with no excessive curvature in the spine.

  3. Alignment: Pay attention to the alignment of your shoulders, elbows, and wrists. They should be stacked directly above each other to maintain stability and prevent strain on the joints.

  4. Neck Position: Keep your neck in a neutral position, aligning it with your spine. Avoid craning your neck upward or letting it droop toward the ground.

  5. Elbow Position: Finally, ensure that your elbows are tucked in close to your body rather than flaring outwards. This position engages the triceps and prevents unnecessary stress on the shoulder joints.


Give It a Try!


Now that you understand the proper form for a plank, give it a try and feel the difference. Focus on maintaining these key points throughout the exercise to maximize core activation and minimize the risk of injury. Remember, quality is more important than quantity, so prioritize proper form


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