The correct form of the ” plank ” is super tight! What is the best way to do it for abs?

The “High Plank” is a great way to reduce the load and make it easier to do! The “High Plank.”

The high plank is a muscle training exercise in which the body weight is supported at three points: the hands and feet. Since shoulder and arm muscles are also mobilized, it is characterized by lower intensity than the front bridge with elbows. If you have difficulty maintaining form in the plank with elbows, or if you want to start with a low-intensity exercise, this is recommended.

(1) Start on all fours with your hands just below your shoulders, legs extended and aligned behind you, and toes up. If you have difficulty balancing, place your hands one fist width apart from shoulder-width apart to make balancing easier.

(2) Keep your face facing forward and maintain a straight line from head to toe. Start with 3 sets of 20 seconds, and if you can continue to do this every day, it is best to move on to front bridges or increase the number of seconds to 30 or 40 seconds. For more information, please contact

There are 3 points to increase the effectiveness of the plank!

Point 1: “When you exhale, tighten your stomach while exhaling!

It is easy to get so focused on maintaining posture that you forget to breathe. However, if you want to get the most out of your abdominal area, it is essential to be aware of your breathing as well. Inhale slowly through the nose and exhale as if tightening the abdomen. This alone will increase the effectiveness of the plank.

Point 2: “Keep a good posture by tightening your hip (gluteus maximus) muscles.

Form is the most important aspect of the plank. To stay in place, the entire body needs to be engaged, but after the abdominal muscles, the gluteus maximus, or hip muscles, are the next muscles to be aware of. Tightening the glutes aligns the pelvis and spine, making it easier to work the abdominal muscles. However, it is not advisable to over-exert oneself and bend the hips back.

Point 3: “Pull in your shoulder blades to load your abdominal muscles!

Performing planks with rounded shoulders reduces the load on the abdominal muscles and instead increases the load on the arms, shoulders, and neck. Therefore, it is better to do the plank with the shoulder blades slightly pulled in. This also makes it easier to maintain a straight posture.

Check out the Q&A on the plank for a better understanding of the plank!

What are some bad examples of planks?

The plank is a simple muscle training exercise, but its effectiveness is greatly affected by form. For example, if the hips are lowered, the core will not be strong, and if they are raised, the load on the abdominal muscles will be lost. The position of the shoulders and elbows is also important, and it is important to keep the elbows perpendicular to the shoulders.

↑Hips are slightly elevated. Be aware of the straight line.

When is it effective to do a plank?

Although not limited to planks, it is said that the best timing for muscle training is in the evening. Since it has been some time since you woke up, your brain and body are fully awake, and you are less likely to injure yourself. Also, body temperature and heart rate tend to rise, so you can feel the full effects of exercise. Conversely, the times to avoid are immediately after waking up, just before going to bed, and on a full stomach. Exercise immediately after waking up is likely to cause injury, and exercise immediately before bedtime is dangerous because the parasympathetic nervous system becomes dominant, which interferes with sleep. Exercising immediately after a meal can cause indigestion and make you feel sick. Planks are easy to do anywhere, so if you are going to go to the trouble, try to do them at the right time.

Are there rest days for planks?

Planks generally do not require a rest day. Since the muscles in the torso are small, so-called “super-recovery” is not a factor. Moreover, since it is not done with a heavy load, the muscles are not damaged that much. However, if you force yourself to work out at a high frequency, it may lead to quitting, so it is important to exercise as often as possible without feeling pain. For beginners, it is recommended to do it 2~3 times a week, and 4~5 times a week when you get used to it.