Do A Better Plank, Not A Longer Plank!

“What if instead of doing a longer plank, you did a better plank?” This is a quote from coach Elsbeth Vaino. I couldn’t agree with her words more!

If you are performing a plank correctly, you should not be able to hold ‘’forever,’’ and it should not feel ‘’too easy.’’ 10-15 seconds is a good range for most people. As I say a lot, much of the time an exercise feels too easy if it’s not being done correctly!

⁣You want to contract your core muscles (the muscles in your torso that are around your spine, not just your ‘’abs’’), and you also want to contract your glutes, lats, and muscles in your legs.⁣ While I like doing a max contraction, it will vary from person to person (and will depend on individual considerations).

⁣One Of My Go-To Plank Tips!

One trick that is a total game-changer, and that will dramatically increase the difficulty and effectiveness of your plank, is to pretend you are trying to pull your elbows down towards your feet (imagine you are trying to close the space between your elbows and feet). ⁣To up the ante even further, you can also imagine you are simultaneously pulling your feet up towards your elbows.

⁣Even though your elbows/feet are not moving, the second I have clients do this I can see (or am told) the ‘’aha moment’’ that has just occurred. These subtle tricks reinforce the ever-important torso/rib/hip “canister” position I talk about a lot, increase the effectiveness of the bracing, and dramatically increase the difficulty of the exercise. ⁣

⁣You should also do this during side planks, but of course you will only be ‘’pulling’’ one elbow/forearm down towards your feet. ⁣

Make Sure You Are Mindful, Not Mindless!

The next time you perform any plank variation and you feel like it’s ‘’too easy,’’ or that you can ‘’hold forever,’’ ask yourself whether you are doing everything I described above. Stop just going through the motions! ⁣

Check out this article where I share 5 of my go-to planks that aren’t easy or boring.