{"id":8066,"date":"2021-10-19T19:22:47","date_gmt":"2021-10-19T19:22:47","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8066"},"modified":"2021-10-19T19:36:04","modified_gmt":"2021-10-19T19:36:04","slug":"do-a-better-plank-not-a-longer-plank","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/do-a-better-plank-not-a-longer-plank\/","title":{"rendered":"Do A Better Plank, Not A Longer Plank!"},"content":{"rendered":"\n

“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!<\/p>\n\n\n\n

If you are performing a plank correctly, you should not be able to hold \u2018\u2019forever,\u2019\u2019 and it should not feel \u2018\u2019too easy.\u2019\u2019 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\u2019s not being done correctly! <\/p>\n\n\n\n

\u2063You want to contract your core muscles (the muscles in your torso that are around your spine, not just your \u2018\u2019abs\u2019\u2019), and you also want to contract your glutes, lats, and muscles in your legs.\u2063 While I like doing a max contraction, it will vary from person to person (and will depend on individual considerations). <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u2063One Of My Go-To Plank Tips! <\/strong><\/p>\n\n\n\n

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). \u2063To up the ante even further, you can also imagine you are simultaneously pulling your feet up towards your elbows. <\/p>\n\n\n\n

\u2063Even though your elbows\/feet are not moving, the second I have clients do this I can see (or am told) the \u2018\u2019aha moment\u2019\u2019 that has just occurred. These subtle tricks reinforce the ever-important torso\/rib\/hip \u201ccanister\u201d position I talk about a lot, increase the effectiveness of the bracing, and dramatically increase the difficulty of the exercise. \u2063<\/p>\n\n\n\n

\u2063You should also do this during side planks, but of course you will only be \u2018\u2019pulling\u2019\u2019 one elbow\/forearm down towards your feet. \u2063<\/p>\n\n\n\n

Make Sure You Are Mindful, Not Mindless!<\/strong> <\/p>\n\n\n\n

The next time you perform any plank variation and you feel like it\u2019s \u2018\u2019too easy,\u2019\u2019 or that you can \u2018\u2019hold forever,\u2019\u2019 ask yourself whether you are doing everything I described above. Stop just going through the motions! \u2063<\/p>\n\n\n\n

Check out this article<\/a><\/strong> where I share 5 of my go-to planks that aren\u2019t easy or boring.<\/p>\n\n\n\n

\n\n\n\n
\"\"<\/a><\/figure><\/div>\n\n\n\n

Get a package of The Ultimate Pull-Up Program <\/em>and The Ultimate Push-Up Program<\/em> for $157. Both programs regularly cost $97 each, so you save $37. <\/p>\n\n\n\n

LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

“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 \u2018\u2019forever,\u2019\u2019 and it should not feel \u2018\u2019too easy.\u2019\u2019 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\u2019s not being done correctly!  \u2063You want to contract your core muscles (the muscles in your torso that are around your spine, not just your \u2018\u2019abs\u2019\u2019), and you also want to contract your glutes, lats, and muscles in your legs.\u2063 While I like doing a max contraction, it will vary from person to person (and will depend on individual considerations).  \u2063One 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). \u2063To up the ante even further, you can also imagine you are simultaneously pulling your feet up towards your elbows.  \u2063Even though your elbows\/feet are not moving, the second I have clients do this I can see (or am told) the \u2018\u2019aha moment\u2019\u2019 that has just occurred. These subtle tricks reinforce the ever-important torso\/rib\/hip \u201ccanister\u201d position I talk about a lot, increase the effectiveness of the bracing, and dramatically increase the difficulty of the exercise. \u2063 \u2063You should also do this during side planks, but of course you will only be \u2018\u2019pulling\u2019\u2019 one elbow\/forearm down towards your feet. \u2063 Make Sure You Are Mindful, Not Mindless! The next time you perform any plank variation and you feel like it\u2019s \u2018\u2019too easy,\u2019\u2019 or that you can \u2018\u2019hold forever,\u2019\u2019 ask yourself whether you are doing everything I described above. Stop just going through the motions! \u2063 Check out this article where I share 5 of my go-to planks that aren\u2019t easy or boring. Get a package of The Ultimate Pull-Up Program and The Ultimate Push-Up Program for $157. Both programs regularly cost $97 each, so you save $37.  LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8078,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22,576,847,851,592],"tags":[182,802,840,425,878,875,500,811,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,882,886,859,183,874,881,271,860,173,880,872,883,516,237,884,876,1399,1400,272,290,879,967,1397,970,443,754,762,1398,747,437,873,818],"class_list":["post-8066","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-exercises","category-filler-exercises","category-form-tips","category-home-workouts","category-minimal-equipment","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-oblique-exercises","tag-best-oblique-workout","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-how-to-do-front-planks","tag-how-to-do-side-planks","tag-meghan-callaway-core","tag-oblique-exercises","tag-oblique-workouts","tag-plank-exercise","tag-plank-form","tag-plank-workouts","tag-running-training","tag-running-workout","tag-side-plank","tag-side-plank-form","tag-sports-training","tag-stability-training","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","main-post"],"yoast_head":"\nDo A Better Plank, Not A Longer Plank! - Meghan Callaway<\/title>\n<meta name=\"description\" content=\""What if instead of doing a longer plank, you did a better plank?" 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