Alexandra Williams, MA and Kymberly Williams-Evans, MA
Often, people are reluctant to attempt a plank because they’ve heard that you have to hold a long-lever plank for 5 minutes in order to be “cool.” Not true. Planks are accessible to nearly everyone, as many versions exist.![K planking in Thailand]()
Want to perform a #fitness plank? This video shows 4 different modifications, & instructions…
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Proper Technique:
- Planks are more effective if you rest on your elbows, not your hands
- Elbows directly below the shoulders
- Hands loose and relaxed; a correlation exists between clenched fists and breath-holding
- It’s better for your lower back to have your hips slightly piked rather than dropped, though a straight line is your goal
- Pretend you are wearing a belt, and tighten all places where it would touch
One caveat: We mention holding for 30 seconds in the video, but research also indicates you can hold for as little as 20, take a short break, then get back into plank position. Whether you choose 20 or 30 second intervals, stick with the plank position that gives you the best form.
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