Planks are one of the most popular exercises for the core, but can easily be executed incorrectly, which not only won’t work the core muscles as intended, but also can increase stress through other structures and cause pain. The plank involves holding your body in a straight line on your hands or elbows. It’s such a great exercise because it works the abs as a ‘stabiliser’, meaning that the abs have to work to hold the spine in a neutral position while other forces (In this case, gravity) pull the spine downwards.

This is functional because day-to-day activities may create external forces on the spine, but the core’s main role is to stabilise the spine during these activities. Examples are picking up a baby, pushing a couch to the other side of the room, lifting a tv, as well as all other exercises in the gym. Furthermore, the plank is super effective because it targets all four layers of the core (Transverse abdominis, External and Internal Obliques and Rectus Abdominis).

What are common mistakes when doing the plank?

The most common fault of the plank is having the bottom up too high or too low. When the bottom is too high, the work of the abs is reduced significantly so the exercise is no longer effective.

When the bottom is too low, an arch in the lower back is formed and the abs de-activate as the spine and back muscles take on most of the weight and stress, potentially causing soreness in the back.

When planking, make sure you have all these steps in place to maximise activation of your core: