Plank

Plank is an enormously universal exercise that trains almost all the muscles necessary for good posture at once.

Plank
Plank

Muscles involved in the plank

Primary

Secondary

Correct execution of the plank

  • Lie on your stomach and support your forearms so that you form a 90° angle between your upper and lower arms.
  • Place your toes and the balls of your feet.
  • Now support your body with your forearms and toes upward and tense your body.
  • As you do so, lift your body until your head, torso and legs form a straight line in the air.
  • Look down so that your head is always in line with your spine.
  • Maintain body tension for a few seconds (up to minutes) and then return your body to prone position for recovery.

Common mistakes with the plank

  • Hollow back: During the tension phase, take care not to “buckle” in the lumbar spine (hollow back) – the spine should always be straight and in line.
  • Moving of head and neck: Your head and neck should remain in the neutral position while performing the exercise.

Tips to intensify the plank

  • To intensify the exercise you can have a barbell plate placed on your back (by a training partner).