Planking has become popular in gyms and CrossFit classes all over the world, and the simple reason is… it works! The plank simultaneously activates multiple muscle groups and is a killer pose for building deep core strength.

To nail this posture, you want it to feel lightweight, and you can do that by maintaining good structure in the pose. Practice makes perfect and… planking ain’t easy!



Line up your hands and shoulders. You can check this by making sure your shoulders, elbows and wrists are in line.

Align your head and spine and keep them straight. Don’t look up, you may strain your neck.

Hips can stay high and shoulder blades stay open and pulled apart and down from the neck. This is how you create a cage with your body and make the plank lightweight.

Suck in your belly button! Your navel is connected to your transverse abdominis, the deepest layer of all abdominal muscles. In short, it’s good for your six-pack.



  • Start your elbows, knees and toes if you need to work up to it. It will come with time.
  • Neutralise your neck and spine by focusing on a spot on the floor about a foot beyond your hands.
  • Brace your abdominals, squeeze your tailbone and thigh muscles.
  • Breathe! You’ll feel like holding your breath but try not to. It doesn’t help.



  • Don’t collapse your lower back. Luckily, the answer to this is to suck in ya belly button.
  • Don’t lift your bum. Thus ain’t a downward dog. Keep your back flat and try not to let your bum dip either.
  • Don’t drop your head or look up. Keep your head and neck neutral. No peeking.