You're planking correctly when your body forms a straight line from your head to your heels, with your core engaged and your body weight evenly distributed.
Here's a detailed breakdown of what to look for:
Posture:
- Head and Neck: Your head should be in line with your spine, looking straight ahead. Avoid tilting your head up or down.
- Shoulders: Keep your shoulders relaxed and down, not raised towards your ears.
- Back: Your back should be flat, with no sagging or arching.
- Hips: Your hips should be in line with your shoulders and your back, avoiding any tilting.
- Legs: Your legs should be straight and engaged, with your toes pointed.
Core Engagement:
- Engage Your Abs: You should feel your abdominal muscles working to maintain the straight line.
- Tighten Your Glutes: Your glutes should be contracted, helping stabilize your body.
Common Mistakes:
- Sagging: Your lower back shouldn't sag towards the floor.
- Arching: Avoid arching your back excessively.
- Head Tilt: Don't tilt your head up or down.
- Shoulder Tension: Keep your shoulders relaxed and down.
Tips for Correct Form:
- Start with a shorter hold: Begin with a shorter plank duration and gradually increase the time as you get stronger.
- Focus on your form: Pay close attention to your posture and core engagement.
- Mirror Check: Use a mirror to check your alignment and ensure you're holding the plank correctly.
- Modify if needed: If you're unable to hold a plank correctly, consider modifying the exercise by placing your forearms on the floor instead of your hands.
By focusing on your form and engaging your core, you can ensure you're getting the most out of your plank exercises.
