How to do the perfect PLANK: technique and common mistakes
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- Опубликовано: 2 окт 2024
- Learn how to correctly perform the half-plank and full plank, as well going over some of the most common mistakes.
Muscles worked: core
Want another core challenge - try the Deadbug exercise: • How to do the DEAD BUG...
Plank you very much!!!!
Jordan Burston nice
Nice
Nice
Nice
Noice
Thank you so much! After all these year I realized that I have my elbows more underneath my ears than my shoulders. It makes sense, because I tend to be hunched over and I also have buffalo hump.
Just the knee plank version is already pretty hard, but I'll work on it. I can't wait to be finally able to do a proper plank.
Very clear and concise with a nice teaching progression.
Still relevant in 2022. 🙌
This was a good teaching video as well as what the common mistakes are and how to overcome them. Thanks for this video!
Excellent video. Very clear and concise.
The problem is that I don't see myself doing the plank, how can I know if I'm straight? I asked for somebody else's help, but the next session I was alone and lost again.
Record yourself doing the plank with the same phone you used to comment.
@@leonardohernandez4120 omg such a simple idea... I can even connect my phone to my tv and watch me live and correct my posture... how in the world didn't I think of that? Thanks a lot!
@@epeo22 you're welcome
no problem buddy
don't tnx to me
in some other plank guide i saw that they recommend us to have our back higher when planking
This was the most professional & scientific way of explaining an exercise.
Exercise is great for you
Wow you're awesome. Thank you so very very much.
Your video more simple to follow/understand then the others👍👍👍👍
I was wondering but know I know...thank you..
Man i can't figure out what im doing wrong here. Im a complete beginner but Im able to hold for a minute straight, so something isnt right.
Hi Rise Up - can you get someone to watch you to check that your body is in-line (or check in a mirror)? The most common reason is the hips going too low to the ground. Let us know how you get on!
Thank you!! great advice. Can I assume is the same advice for women?? Sep.2, 2019
Thanks for the great feedback Marina. Yes it is exactly the same.
thank you Kevin.
Absolutely underrated, thanks!
This video helped me so much, thanks man! you’re an awsome person!
wow... excellent video! I'm 65 years old and needed to watch out for the "classic" or common mistakes made while doing the plank. This video taught me a lot!
Thanks Edgar, really appreciate your feedback!
And thanks Markie, so pleased to hear that we could help!
Good stuff
I love plank thank you
So perfectly explained....just in one vedio
Thank you!
The only McDonald's that will help you be healthier. Thank you! This helped a lot
Brilliant explanation.
I guess I have autism because no matter how many times I change my plank my arms and legs are still tired. I fucking give up 😂
Nice content!
Experienced lower back pain just by watching this!
I am 77yrs.Can i do plank
Ofcourse age is just number
I've had spinal fusion of the L5/S1. Is it a good idea doing this excercise if i can do it??
Hi Mr Yogibob. We would need to know more about your specific medical history to give you a definite answer.
But the general guideline that we say to people who have had surgery/injury is:
a) Did your surgeon/doctor say you should avoid any specific exercises - if so don't do them.
b) Does the exercise cause you any pain? If it does don't do it.
If the answer is no to both of these questions, then the plank can be a really good exercise to strengthen your core and protect your back. If you are just starting out:
1. try doing it on your knees first (as shown at 0.45)
2. hold it for 5-10 seconds to begin with, and slowly increase the time as your core gets stronger.
Sorry we couldn't give you a definite answer but hope that helps!
hei i'm from late 2024, thank you so much❤️
I dont feel anything in any area when I do planks.
Raise your hips and lower back, pull your shoulder blades back, and try to add a little strenght to your core... That also used to happen to me
You're not doing Planks then
How many planks should you do that's the question
Am I doing it wrong if I feel pain in my shoulder
Yes you shouldn't be getting pain in your shoulder. Three tips to try and stop this are:
(1) Make sure your chest is 'puffed out' and your belly button drawn into your spine.
(2) Make sure your hands are relaxed when planking (and not tensed).
(3) Try planking for a shorter time and gradually build up the time (try adding 5-10 seconds each time).
Let us know how you get on!
What about breathing.
Cheers guys gonna try this as I cant do sit ups anymore due to slipping a disk in my lower back a few years ago and its weak there now. Will wear my belt to be safe lol
thank you! I wish I could tell if I'm doing this wrong when I'm at home by myself :/
Use a mirror OR record yourself- you can be your own coach 😋
For a beginner to the plank, the first thing striking me is that this loose, enveloping t shirt is NOT helping visually: this exercise is about the ‘Core’. You cannot SEE what THE BODY is doing. Either he needs to be in a form-fitting vest, or bare. In a practical sense, the instructor’s narration is actually emphasising this missed opportunity to make sense of the exercise for its audience.
I get a nice pump in my lower back doing planks. Awesome exercise for arms and low back.
Tnx
very difficult to do😭😭
Plank you dude! It was very plankful ❤
Hi thank you for the video. However, I'm still a bit confused by Reven's back which sometimes looks like a a curve, rather than forming a straight line from the hips to the back and to the shoulders, as mentioned by the instructor. For example, when he tucks his stomach under at 0'43". It looks like a slide rather than a straight line. And 2'19", too. Kindly advise. Thanks much.
Hi Lawrence, thanks very much for your message.
We've had a look at the timestamps you have mentioned, and in both it appears to us that Rivan's hips, back and shoulders are correctly aligned.
What it may be is that the camera angle in these shots picks up the prominence of Rivan's right scapula, which gives the appearance of a slight bend, even though his back is actually in line.
The key to being in line is to make sure your hips aren't too low (as shown at 1"50) and that your hips don't go to high (as shown at 2"03). Hope that makes sense and let us know if you have any more questions :)
The Get Exercise Confident Team
I came here because my back keeps dropping and I can't realign it even if I clench my abs and bring my belly button up as high as possible. Nd he said to stop and uhmm I'm really just supposed to stop at that point? How am I gonna push past my muscle limits then?
found any thing else?
@@youngjg1084 i actually just stopped planking and just focused on leg raises
Are planks actually usefull?
Yes
How many planks everyday?
Hi VK - we would recommend doing 1-3 plank sessions each week. For each plank session we recommend:
do the planks 2-3 times for as long as you can hold perfect technique (with a 90 second break in between each plank).
Let us know how you get on!
@@GetExerciseConfident thank you so much
I have two queries...1) I am not able to pull my belly inside while planking as it is too heavy 2) how to reduce my belly pouch above the belly button...please suggest me any tips..
Hi Sailushi, thanks for your questions.
1) If you are unable to keep your tummy tucked in and can't correct it (as shown at 1.59-2.19) then you have two options:
a. Do the plank for shorter periods of time (even just 5 seconds), keeping perfect technique, and slowly increase the time as your core gets stronger.
b. If you can't keep your core tucked in at all, then instead do a different core exercise. After a couple of weeks/months, your core strength should improve and then you can retry the plank, and see if you can now keep your tummy tucked in. An exercise you can use for this is: ruclips.net/video/2MdnSrFrks0/видео.html
2) Have a look at our beginner workout (completely free), which talks through the best way to lose body fat: www.bristol.ac.uk/sport/get-exercise-confident/beginner-workout
Hope that helps and please let us know if you have any more questions :)
👍
Any advice about breathing?
Yes focus on deep controlled breathing throughout - one mistake people often make is holding their breath when it gets tough!
nice
Excellent
Por favor en Español
Can we breathe during plank or should we hold it pls reply
Beena Tk you should always breathe during the plank 👍
@@GetExerciseConfident tnq very much
is it ok to wear a waist trainer when performing this?
I would sat no as they don't offer any support for this routine and might decrees core strength.which is the opposite on what you want.
Hi Janette, thanks for your questions. We would not recommend wearing a waist trainer whilst performing the plank, as it could put extra strain on your back. You are much better off doing the exercise without :) Hope that helps.
God bless you thx
Clear and to the point
can we wear a supporting belt ,to avoid back pain????
Hi Manoj, I would not suggest using the supporting belt, as you should not be getting back pain during the plank. Also a supporting belt will reduce the amount you can engage your core, which will defeat the point of the plank.
If you are getting back pain I would suggest:
1) make sure you check your technique with this video (look in a mirror or get someone to watch you to make sure you are doing it right)
2) plank for a shorter period of time (stop before you get back pain) and slowly increase the time over the next few weeks/months
3) try the half plank (shown in the video), and as you get stronger at that, go back to the full plank
If you are still getting back pain despite these steps then I would recommend leaving the plank for a while and trying other exercises to strengthen your core. Here is another really good one you can try: ruclips.net/video/2MdnSrFrks0/видео.html
Also it might be worth trying to release the muscles in your back, to see if that helps. This video will show you how to do that in three simple steps with just a tennis ball: ruclips.net/video/1Lz281tGLyg/видео.html
Hope that helps and let us know if you have any more questions :)