5 Of The Biggest Plank Mistakes And How To Fix Them
If there's one exercise that you're going to perfect this month then make it this one, because it will be so worth it.
Just when we thought simply entering the gym would result in an instant six pack, we find out that there’s way more to our go-to exercises than we ever realised. Yes, life is a struggle.
The plank is a classic move which so many people may think they’re nailing, when in actual fact they could be doing more harm than good with incorrect technique. So we chatted to London PT and ultimate babe Ban Hass about what the most common errors are that she sees all too often, and how exactly you can fix them.
But before you perfect your plank, check out this killer bubble butt workout...
1. You let your hips drop…
Mistake: “This tends to happen when your arms and abdominals start to fatigue, but dropping your hips places unnecessary pressure on your lower back."
Quick fix: “Keep your hips raised by drawing in your abdominals and ensuring your hips are in line with your head and feet.”
2. Your bum is too high…
Mistake: “Sticking your bum up makes the exercise a lot easier but it also takes the focus away from the core.”
Quick fix: “To maximise the benefits of the plank make sure your body is in a straight line. Engage your abdominals and squeeze your glutes to get the most out of your plank.”
3. Your hands are too wide or too far away…
Mistake: “If your hands are too far apart it can lead to strain in the shoulders, neck and wrists.”
Quick fix: “For the perfect set-up ensure your wrists and elbows are placed directly underneath your shoulders and keep your hands shoulder-width distance apart to avoid tension and injury.
4. You’re looking everywhere…
Mistake: “It’s tempting to watch the clock as you try and hit a new PB but looking up, ahead or even to the side can place a lot of strain on your neck resulting in bad form and potential injury.”
Quick fix: “Keep your gaze down looking at the floor and tuck your chin in towards you to ensure your head and neck are aligned with the rest of your body.”
5. You’re not 'thinking' about your abs...
Mistake: “If you can't 'feel' it in your abs it's because you're not thinking about your abs.”
Quick fix: “Draw in your abdominals by imagining you're zipping up your tightest skinny jeans and focus your attention on your entire mid section as you perform the exercise. Mind and body connection is where the magic happens.”
So next time you’re planking your way to your fitness goal in the gym, keep these points in mind and you’ll be a pro in no time.