We can all agree that planks and their variations are a great way to challenge the core! If you can hold a 2-minute plank you are killing it🤗. I just wanted to share the 2 common mistakes made doing the plank, and how to right the wrong.🧐
Mistake #1: Arching your back
If your abdominals aren’t engaged, your arms will tire out from supporting the majority of your bodyweight. When that happens, your first inclination is to arch your back, which puts undue pressure on your spine. No bueno.
How to fix it:
There’s a lot of unnecessary shrugging that occurs when holding a plank. Make sure your shoulders are depressed (wide) and that your palms are also wide on the floor. By broadening your shoulders, you will take weight off of your upper body and engage those core muscles that need to be working.
Mistake #2: Lowering your hips
When your abdominal and arm muscles start to fatigue, it’s likely your hips will begin to sink. The downside to letting it all hang down: Your core muscles will be less challenged in this position, and you’ll be putting a strain on your lower back. Not the goal here.
How to fix it:
Try to keep your hips raised by tucking your butt in a little and squeezing your glutes. You can also walk your feet out apart from each other a bit to give yourself a more stable and solid base. Take deep breaths as you contract and engage your abdominal muscles. No clue if you’re getting it right? You can use a bar (as seen in the photo above) as an alignment check.