Planks are amazing core exercises and great for balancing as well. They are effective body weight exercises that not only strengthening your core but improve posture and can even help relieve lower back pain.
It’s all about the core, and glute engagements with this exercise! Points to remember when planking are to squeeze your glutes, quads, push up strong through the upper back to keep back flat, and tuck that belly button in to turn on the core muscles.
Keep your head straight down, don’t sink down to the floor, and keep your shoulders right above your elbows. Keep your core tight, hips square to the ground.
Some common mistakes are looking up (which puts pressure on your neck and spine), having a bent lower back (by not engaging your abs which puts the weight on your back instead) and having your elbows in front of your shoulders.
It may get a bit harder as your progress through the challenge but remember if it’s easy then you’re only maintaining. The goal isn’t to ‘survive’ the plank, but to maximize tension during the exercise. Basically, make it difficult for yourself: You should be shaking, not in excessive pain.
Always believe in yourself. Push yourself, do your best, practice, practice, practice and know that one day you’ll do the unimaginable.