RTB Fitness, Toronto, ON Video August 22, 2019, 11:33pm
Videos by RTB Fitness in Toronto. Personal Training
Shoutout to one of our clients always killing it. Her consistency and attitude is paying off! Her planks have improved a lot over the months Keep it up!
Planks are a great exercise for anti-extension/flexion. It's one of the most basic core-stability exercises that teach people how to maintain a neutral spine and has a great carryover to other heavy compound exercises. Unfortunately, this exercise is often done incorrectly. .
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Common Mistakes:
1) Excessive Lumbar Hyper Extension
2) Hips too high (upside down V)
3) Hips too low (no longer creating a straight line from shoulders to knees)
4) Lacking contraction at the glutes, quadriceps, and abdominals .
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Practical Guidelines (shown in picture): .
- Keep the body in a straight line (no sagging of the hips)
- Total body tension (squeeze your glutes, quads, and abdominals as hard as you can just like the demonstration above)
- Making sure your back is not extending (squeezing the glutes will help create a posterior pelvic tilt)
- Another cue that might help correct the lower back position is by imagining you're wearing a belt buckle and you are trying to bring it towards your chin (mini crunch)
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Normal Plank too hard? (Regression)
If the exercise is too hard, you can still practice proper plank performance by shortening the lever and conducting the exercise from your knees. The same principles above apply. Make sure the body is in a straight line from the shoulders to the knees and squeeze the glute
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