Let’s do a little form check on our planks. We are doing our month of daily planks (and beyond?) on our elbows/forearms. Let’s review how we are doing them.
–Rest on elbows and forearms
–Upper arm bones come straight down, so elbows should be directly under the shoulders
–Elbows are shoulder width apart, elbows are directly under the shoulders
–Shoulder blades are pulled down (putting them in your back pockets)
–Face is facing down, eyes looking at the earth (assisting with proper head alignment)
–Head is in line with shoulders, hips, knees, and feet
–The entire spine is straight
–Hips are not bowing up or sagging down (part of the “alignment” is that they are doing neither)
–Muscles are squeezing and active; abdominals, glutes, qudriceps
–Rest on the toes, heels off the ground
–Feet are in open stance, which is hip JOINT width apart*
*As with many exercises there are variations and modifications, but for this plank challenge we are keeping our feet in open stance. (For an “open stance” reminder, click here) With the feet in open stance it encourages the hips to stay in alignment. Also in open stance your bones are in alignment with your joints.
Try doing the plank with your feet apart (like in “A” stance) and you might notice how much “easier” it is for the hips to start to sag down.
If you are still learning and really want to focus on form, doing the plank on your knees is always another option. If you are doing the plank on your knees the stance is the same. The knees are straight out from your hip joints just as if you were standing in open stance. Your feet are also in “open stance”.
Be very conscious of your arm bones. You want to make certain they are perpendicular to the floor. Don’t allow your toes to push you forward. Check to see that your shoulders are directly over your elbows. An idea that might help with this is to press back with your heels. Your heels are in the air but imagine the bottoms of your heels are reaching out to press against something. This also helps with activating your thigh muscles, while on your toes. If you are doing the modified plank on your knees you can still press with your heels you just would not be using your thigh muscles to help.
As with all exercise remember to breathe. How you breathe is up to you, if panting helps you, then pant, if slow inhales and fast exhales help you, then do that. Breathe however it is best for you, but don’t hold your breath. Your muscles need oxygen so give it to them.
Remember to keep your form every time and through out the duration of your plank. If your form starts to “suffer” then stop. No use doing a minute of “planking” if your bum is high in the air or your hips are on the ground. Let’s make sure we are doing quality over quantity. So every time you plank, review your form!
Do you have any questions? Is this clear for you?
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