How to Do A PERFECT PLANK in 3 STEPS

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3 Steps to get you into the perfect plank position.

The plank is one of the best exercises for the core and everyone should know how to do it.

Step 1

Get into a bear position. Hands and knees on the ground but the most important thing to do is have his shoulders directly above the hands. The head position is also very important. We are not looking up and we are not letting the head sag. What we are doing is holding your chin back almost like you're making a double-chin. Then we are extending the upper back.

Step 2

We are pushing the ground away and pushing his upper back into the air, pushing the shoulder blades apart. This is kind of activating the chest and all the muscles in the front of his chest. Also we are going to posterior tilt the pelvis. What this is doing is getting a rounded back here is really encouraging him to turn on all the muscle from the front of his torso, chest and shoulders all the way down to his hips.

Step 3

Step your feet back so that you are all the way in a straight line and if you maintain to the same positioning through the torso you should end up in a perfect plank. What you notice is that he is still rounded below the back. One thing that helps is squeezing your butt to help maintain this position.

His hands are still directly under his shoulders. When you are in this position you are going to be burning quite a bit. One thing about the plank is you don't necessarily have to hold the plank for a crazy amount of time. If you can just get in the right position, a perfect plank is very difficult to hold. So if you can hold that for 30 seconds. That is pretty impressive.

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