Planks may not seem exciting, but they’re a staple for building core strength. Most people do them wrong. In this guest post, you’ll learn how to make your planks more effective — and it doesn’t involve holding them longer.
IT’S NOT WHAT YOU DO, IT’S HOW YOU DO IT: A BETTER PLANK
The plank is familiar and valued for its benefits. Yet there’s a simple tweak you can apply right away that increases effectiveness without any extra gear and in under a second. This change helps beginners and experienced planking enthusiasts alike.
Consider two plank variations. The difference is subtle. The top plank can be held for several minutes, while the bottom version holds for only about 15–20 seconds. The top version engages only a portion of the core; the bottom engages nearly every muscle in the body, including the core.
In both forms the positioning looks solid: no sagging or arching of the lower back or pelvis; the shoulder blade area is stabilized; and the head, neck, and spine stay in a neutral line. So what makes the bottom version more effective?
NO, WAIT, DON’T GO…THE PLANK IS A BIG DEAL
The plank is one of the best exercises for total body strength and spine health. To perform it correctly, pay close attention to the lower back and pelvis, and to the direction of force through the floor.
Imagine doing a plank on ice. If there were no friction, where would your elbows and feet slide? They’d move apart — your arms would drift forward and your feet back, with your face ending up on the mat.
What’s happening in the top version is different. My toes dig into the floor and push away, while my arms push forward toward my head. Biomechanically, I’m pressing into the shoulders and ankles while extending the spine. This may hit the deltoids and calves, but it isn’t doing much for the core.
The front–side core muscles are responsible for spinal flexion and anti-extension. To maximize their engagement, you need to train those movements by pulling the arms and feet toward each other as if you were bracing against a slippery surface. On ice, they would slide toward one another, creating a true plank with the desired spinal alignment.
WHY IS THIS SO COMMON?
Our bodies favor the path of least resistance. Natural compensations or deliberate effort can lead us into a “position of least resistance” that allows us to stay in the pose longer. Some people even wear their plank time like a badge of honor.
That’s why it’s easy to forget the real goal. Unless you’re competing for the longest hold, the aim isn’t to stay in the plank longer but to train the core. Planking, like cooking a meal, cleaning up, or any activity, is only effective with proper execution. Don’t treat the plank as a marathon; treat it as a sprint. Instead of asking, “How long can I hold a plank?” ask, “How short can I hold a plank with maximum contraction?” The harder the brace, the shorter the duration.
TIPS FOR A BETTER PLANK
1) Squeeze your glutes and contract your abs (both the rectus abdominis and the transverse abdominis) to pull the pelvis into a slight posterior tilt.
2) Engage both the rectus abdominis (the six-pack) and the transverse abdominis (the deep stabilizer). To contract the abs, imagine bringing the ribs toward the pelvis; to engage the transverse, imagine the feeling when cold water hits your navel as you walk into a pool.
3) Keep your head and neck in a straight line. Do not look up. The tailbone, mid back, and head should stay aligned.
4) Isometrically pull your elbows and feet together. Think of performing the plank on ice or a slippery floor.
5) Once you’re in the proper position, contract every muscle from toes to fingers, but do not hold your breath.
6) Imagine giving your shoulder blades a big hug. Keep them protracted (pushed forward) and snug around the ribcage to engage the serratus anterior, a key shoulder-stabilizing muscle that also looks good when developed.
7) When you finish, slowly lower your knees to the floor without letting your hips sag. Rely on your core rather than the floor to maintain the position.
Would you rather reach fatigue after 10 seconds or 3 minutes? The longer holds aren’t the goal here. Try this modification and you’ll find your planks become instantly more effective, and you’ll start to see the plank in a new light.
If you’d like a video demonstration and explanation, there are resources available that illustrate these principles in action.
