While some gym-goers love the plank, others avoid it at all costs.
The plank, an isometric core exercise, is performed by athletes of all abilities, from amateur to elite.
David Mercer, a personal trainer at Nuffield Health, believes the exercise is particularly popular because it’s viewed as the “best way to sculpt your abdominals”.
However, if you’re not entirely sure how to do a plank correctly, then holding your body in position for a lengthy period of time may seem like a daunting prospect.
We chatted with Mercer to find out his top tips for performing a perfect plank.
From angling your arms at 90 degrees to focusing on your breathing, here’s everything you need to know:
1. Get into position
First and foremost, in order to perform a good plank, you need to ensure your body is in the correct position.
With your stomach facing the ground and your legs stretched out behind you, Mercer suggests starting with your arms in a straight arm position, with your hands placed underneath and in line with your shoulders.
Then, lower your arms so that you’re resting on your elbows, with your arms at a 90-degree angle and the tip of your elbows now underneath and in line with your shoulders.
Mercer explains that you should try to form an imaginary horizontal line throughout your whole your body, connecting your ears, shoulders, hips and ankles.
“A good tip is to imagine pushing the floor away with your elbows,” the personal trainer says.
“You want to create what’s called a ‘neutral spine’, which means trying to keep a natural shape through the back to make sure no extra pressure is exerted away from the core.”
2. Engage your abs
Once you’re in position, your arms and legs won’t be the only parts of your body working to maintain your position.
Mercer says it’s important that you engage your abdominal muscles, which are located in your abdomen.
Together with the muscles in your back, the abdominal muscles make up your core.
By engaging these muscles, this will help alleviate the pressure you may be feeling on your lower back.
If you let your stomach drop towards the ground, then this may lead to feelings of strain in your back.
To engage your abdominal muscles, tense your stomach muscles “as if someone is going to poke you”, Mercer says.
“By doing this, you’ll be working the correct muscles and focusing the strain of holding your bodyweight on your abs and not your lower back,” he explains.