Planks [1] are one of the most popular exercises to do for stronger abs [2], but they're also one of the moves a lot of people do incorrectly. I often see people's shoulders falling forward, which will cause rounding of the thoracic spine — this part of your spine starts at the back of your neck and runs down to your rib cage.
Then there's the butt position. Typically, it's too high, which means the abs aren't getting worked as much as they should. Another common mistake made in the prone plank (forearm plank [3]/high plank [4]) is that the lumbar spine (the lower portion of your spine closest to your tailbone) is hyperextended. Visually, you'll be able to see that the pelvis is lowered toward the floor and the lower back is curved too much.
I also see people do some funky things with their head while holding a plank. It's either tilted back as if they're trying to look up at the ceiling, turned so that they can see themselves in the mirror, or hanging down so low they have a clear view of their belly button and shoes. These positions are incorrect and can lead to a lot of stress on your spine. To fix this — and prevent injury — you should have your head in a neutral position, which will also keep your spine in a neutral position.
You want to maintain a neutral spine because this is the optimal position to handle stress and the load of the exercise. Arching your back one time in a plank may not cause any pain, but with repetition, you're putting yourself at risk for injury. The next time you do a plank, think about keeping your head, neck, and spine in one line. If you aren't sure if you're doing it right, ask a friend or trainer to check out your form, or if you're alone, record yourself in the plank position.
To make sure that you're doing planks properly, here's a quick refresher.
How to Do a Plank
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes; your legs should be straight. Be sure to gently squeze your glutes to engage them and keep your hands directly underneath your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don't let it curve. Look about one inch out in front of you and don't tuck your chin. Picture your body as a long, straight board.
If you're feeling inspired to get your plank on, try some of my favourite plank variations ahead! Note: this is not a plank workout. Choose two to three variations and add them into your warmup [7] and/or your ab workout.
Plank With Knee Tap
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
- With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
Plank With Clamshell
- Lie on your left side with knees slightly bent and your elbow underneath your shoulder.
- Press into your bottom forearm to lift the hips as high as possible, keeping your abs engaged.
- Raise your top knee to open the thighs like butterfly wings, then slowly lower the knee, completing one rep. The move is similar to the clam [9].
Stir the Pot
- Begin in an elbow plank with your forearms resting on the top of a ball.
- Keeping your core strong and your body still, use your arms to roll the ball in a small clockwise circle. This completes one rep.
Side Plank
- Balance on your right hand and the outside edge of your right foot, with your body in one straight line. To modify, stagger your feet and bring your top leg forward.
Plank With Alternating Arm and Leg Raise
- Come into plank position with your arms and legs straight and your shoulders above your wrists.
- With control, raise your right arm up as you simultaneously raise your left leg up off of the ground. Be sure not to rotate at your hip or upper body. Hold for one second.
- With control, lower your right arm and left leg back to the starting position. That counts as one rep. Repeat with the left arm and right leg.
Plank With Shoulder Tap
- In a plank, alternate bringing your hand to the opposite shoulder without allowing your torso to twist.
Side Plank Leg Lift
- Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
- Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
- This completes one rep. Be sure to perform a set on both sides.
Plank With Lateral Arm Reach
- Start in a plank position.
- Keeping your torso stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable, try moving your right hand so it is under the centre of your chest rather than under your right shoulder.
- Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine.
- Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.
Up-Down Plank
- Come into plank position with your arms and legs straight.
- Beginning with the right side first, lower your elbow to the floor where your hand was. Then lower your left elbow to the floor where your left hand was (now you are in elbow plank, with your forearms parallel).
- Come back into the starting plank position on your right hand and then on your left. This completes one rep.
Plank Row
- Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
- With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
- Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your right side. This counts as one rep.
Plank
- Balance on your hands and toes with your body in one straight line, hands underneath your shoulders and feet hips-width distance apart.
- To make this move even more challenging, elevate your feet onto a step, bench, block, or ball.
- Hold for as long as you can with correct form.