10 Steps to a Stronger, More Effective Plank

A plank is an exercise that one can perform without equipment, almost anywhere. From the palms or forearms, the perfect plank engages numerous muscles simultaneously, benefiting core strength. As an isometric or stationary move, the plank maintains strength by challenging muscles, tendons, and joints to keep the body stable. If done correctly, a plank can strengthen and tone the arms, shoulders, hip stabilizers, glutes, abs, and back — and help prevent back pain. It is vital to perform a plank properly to avoid injury and reap the full benefits.

1. Create a Strong Foundation with Hands and Arms

In a perfect plank, the hands should feel strongly connected to the floor or mat, with fingers slightly splayed for support. Place hands parallel to one another or, to help broaden the collarbones and stabilize the shoulders, slightly turned out. Arms should feel engaged but comfortable, with wrists aligned directly beneath the shoulders. Unlock the elbows.