Friday, December 13, 2013

FORM FRIDAYS – Perfect Your Plank

Perfect Your Plank With These 5 Tips!

Lauren Neal with Leslie Clarke

The plank is a popular exercise which helps to strengthen your core. We want you to perfect the basics! Once you’ve mastered them, there are an endless number of ways to make this seemingly simple exercise more challenging. Our Personal Training Director, Leslie, weighs in on these tips!

1.)    Shoulders Down & Back

Keeping your shoulders down and back can help you set up your plank properly. “Sometimes we’ll see rounding of the shoulders”, says Leslie, “this could indicate that more of their weight is being placed on the upper body area rather than evenly distributed between the upper and lower body “she adds. Think about pushing your elbows towards your toes to help anchor your shoulder blades down.

2.)    Keep A Neutral Spine

Keeping a nice neutral spine is essential for the plank. In the first picture, Leslie demonstrates someone who lets hyperextension get the best of her. The purpose of a plank is to develop anterior core strength by fighting hyperextension of the lumbar spine, and this doesn’t work if the spine starts to dip. To ensure you are keeping a neutral spine, think about bringing the bottom of your ribs down towards your pelvis and squeezing through your glutes. An easy form fix is using a dowel as a straight line to connect the back of your head, between the shoulder blades, and your lower back. If the dowel doesn't touch these 3 spots you know you need to fix your form!

3.)    No Downward Dogs

Let’s keep those downward dogs in yoga class! While there are benefits to a downward dog, the focus is different in the plank. In the second picture, Leslie demonstrates what a ‘plank-downward dog’ mix looks like. Keeping your butt down and that spine in neutral will help to target your core a lot more than if your butt is in the air.

4.)    Your Head Is Important Too

When keeping a neutral spine, don’t forget about your head! Don’t drop your head down. When you drop the head, you can place unneeded pressure between the cervical discs in the neck and this can also lead to protracted shoulder blades stressing the muscles of the rotator cuff.  Think about looking down at the ground keeping a straight line, as much as possible, from the top of your head, all the way down to your tailbone. Note: In the last picture Leslie’s neck could be lowered slightly to promote a more neutral neck position.

5.)    Don’t Hold That Breath

Sometimes when the body is under stress, we end up holding our breath. When you’re in the plank, think about taking nice steady breaths. Use your inhale to lengthen the body and use your exhale to activate the muscles involved. This will help you receive maximal results from your total body contraction!

Keep in mind, it is better to preform a proper plank for a short bouts rather than holding improper form! Start off holding a 10-15 sec plank and repeat this multiple times. Once you have perfect form, increase the time from there!

Now get your plank on! If you have any questions, feel free to ask one of our trainers at The Pulse! 


  1. Very informative post.. Thanks for sharing.. Really helpful..
    Thesis writing service

  2. This comment has been removed by the author.

  3. Hey there! I am heath consultant and diet news writer at do my assignment I would recommend looking into YouTube recordings of wellness coaches demonstrating to you what to do. Switch up the recordings however. Your body will get use to it in the long run. You could likewise attempt T-25. That is an incredible weight reduction and body tone. Do a sound eating routine as well. All the best!

  4. well, remarkable exercise Tips,exercise very impotent for active health but unfortunately we can not continue it for long time. i really like your informative blog
    Stana Katic Leather Coat

  5. Practicing today is critical to a people wellbeing. Practicing is essentially for cardiovascular wellness. A few people do it since they simply appreciate it. Practicing additionally delicately enhances your wellbeing.
    Harley Davidson Jacket.

  6. This is a fantastic website and I can not recommend you guys enough. I really appreciate your post. It is very helpful for all the people on the web.Saleonleather

  7. The exposition and theory composing administrations we give you the outcomes you require, ensured. Buy Dissertation

  8. The reason for a board is to create foremost center quality by battling hyper expansion of the lumbar spine, and this doesn't work if the spine begins to plunge. To guarantee you are keeping an unbiased spine, consider bringing the base of your ribs down towards your pelvis and crushing through your glutes.

  9. It is one of the finest websites I have stumbled upon. It is not only well developed, but has good content as well. It could prove to be an inspiration for many other entrepreneurs. Our company is into Assignment Help sector and helps pupils in completing their academic tasks. Students can use our service for the same purpose.

  10. Tips you posted in this images believe me it is so accurate for fitness point of view. I did workout for past to year before going to honeymoon tour Pakistan and i used to perform many time same tip of plank and great change i found myself it work perfectly.

  11. Clean carpets and rugs periodically, using vacuum cleaner.
    3. Use high quality detergents to keep colors and purposes.
    4. Use antiseptics to get rid of any germs or contaminants.شركة النجوم لخدمات التنظيف
    شركة تنظيف خزانات بالطائف
    شركة تنظيف بالطائف
    شركة تنظيف شقق بالطائف

  12. Yes these tips are very nice. I have been planking a lot. Its because i work at an office and im almost always sittinmg on a chair so thats why i really like to work out whenever i get some time. I work at a company that is helping people out to get their website ranks high. You can also get your website rank high by contacting us, the professional seo services provider.

  13. Your blogs further more each else volume is so entertaining further serviceable It appoints me befall retreat encore. I will instantly grab your topic feed to stay informed of any updates. Boohoo Discount Code

  14. - Mix two-thirds cup of water, one-third cup of white vinegar, two cubes of soap, put in a spray bottle, and sprinkle the place of ants and places of assembly.
    شركة مكافحة حشرات
    شركة مكافحة النمل الابيض بالخبر
    شركة مكافحة حشرات بالخبر
    شركة رش مبيدات بالخبر

  15. I appreciated your article and your hard working skill, Its really great article i have read this today. I would love to share your article to other platforms. Keanu Reeves Matrix Trench Coat Thanks for sharing such a informative and helpful article

  16. Exercise is necessary for our daily life. In this post, we can read amazing 5 tips about exercise. If we act upon these five tips, we can live a happy life. Thanks for this informative post.
    Buy Dissertation Online
    dissertation proposal writing services
    coursework writing services.


  17. Awesome blog. I enjoyed reading your articles. This is truly a great read for me.
    anjali pichai

  18. If you want to live a happy life, you should take exercise daily because it keeps our body fit and healthy. Dissertation writing service.

  19. We can help you whenever and where ever you want, We are giving services all over world and especially in Australia in following catagories: Assignment help – University of Sydney, Help with assignments in Melbourne – Deakin University, online assignment help – Queensland University of Technology, Perth assignment writing help – Edith Cowan University, Canberra assignment help – University of Canberra, Assignment help services – Flinders University and many more.

  20. شركة تنظيف منازل بالجبيل

    شركة تنظيف منازل بالدمام

    شركة تنظيف منازل بالقطيف

    شركة تنظيف مجالس بالجبيل

    Why should you hire a cleaning company for home?
    House cleaning is part of home maintenance. It is a fact of life that must be made from dishes, washing clothes, removing dirt from the ground and so on.
    No one really enjoys the hostage work, but it can't go on unattended for a long time.
    While everyone can agree that cleaning the house should be done, but no one really enjoys it, people are still hesitant to think about a house cleaning company.
    This happens for a number of reasons; people have doubts about strangers in their homes, they don't want people to deal with their personal belongings, they don't feel they can justify expenses and are worried about the damage they do.

  21. If you have a storage tank that looks a bit clean, after that it's always a good idea that you use cozy water. Different the container components well as well as thoroughly. Area each of them under running water then drying them making use of a paper or towel. You ought to after that leave them to air dry until they have no water on them. worldvaping

  22. Plant your toes solidly for help, flex your lower legs, and press your mends from your head. Your toes and heels ought to maid services contact as the toes press straight down into the floor.

  23. We understand your problem and that is why we always deliver the assignment before the deadline.This is why it is a great idea to pay someone do your assignment.

    pay to get your assignment done

  24. A Microsoft account gives a stage where its users can get access to Microsoft devices and services. Imagine a scenario in which somebody overlooks or needs to Reset Microsoft Account Password. You can easily change your password by using Microsoft's Online Password Reset Page. The program will help you to change your Microsoft account password. Now, you could be able to get access to all your Microsoft account with your new password.
    How to reset mac computer
    How to reset Chromecast?