Thread: How to Do the Perfect Plank

If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere (well, use your judgment).
Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes.
Standard plank
1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up.
2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or brea
Benefits
Not only does a strong and solid core look good, but more importantly, it helps to stabilize, balance, and power the body during just about every other activity. Core strength is the basis for all coordinated and powerful athletic movements. A strong core can reduce stress on the joints and allow you to achieve better posture. The plank exercise can be used as the basis for a core muscle strength and stability test. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it does boost your calorie burn a bit. How many calories burned depends on your weight and how long you hold the plank. Typically, a 150-pound individual will burn about 3 calories a minute holding a plank.
Step-by-Step Instructions
Select a place where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours.
1. Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
2. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
3. Hold this position for 10 seconds. Release to floor.
4. Over time work up to 30, 45, or 60 seconds.
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I definitely read all of that