Thread: Proper ways to do plank

Try This Basic Plank Routine
Press your hands and knees to the floor with your back in a neutral position and wrists aligned directly under your shoulders. Gaze about one foot in front of you. Your nose should point toward the floor and the back of your neck should be parallel to the ceiling.

Extend your right leg back, with toes flexed, then bring your left leg to join it. The weight of your body should now be fully supported by your hands and toes.

Tighten your entire midsection by activating your abs, as if you were bracing for a punch to the gut—or trying to draw your navel up toward the ceiling. Lift the pelvic floor (as if trying to stop the flow of urine) to engage your super-deep ab muscles.

Hold this position for 20 to 60 seconds, remembering to breathe.

Rest. Bring your knees to the floor, then sit back on your heels, keeping your big toes touching and your knees apart. Lower your torso to let it rest on the tops of your thighs, with your forehead lightly touching the ground. Your arms should be stretched out in front of you, straight but comfortable (you may recognize this as the yoga position child's pose).

Repeat the above, doing a total of three planks. As you become stronger and doing a plank becomes easier, try holding it for longer than a minute. see the following link to do a correct planking


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