Plank is a great exercise for deep core strength, and works many muscles groups at the same time. In a well-executed plank, one should be recruiting the rectus abdominis (the muscles that run along the front of your abdomen - your 6 pack abs), the transverse abdominis (the lower deeper core muscles that stabilize your spine), the muscles of the pelvic region such as your pelvic floor and hip flexors, the multifidus core muscles in your back, as well as the muscles that stabilize the shoulders.

Plank, whether done on your forearms or hands, is an isometric core exercise, one that challenges your core muscles in a static contraction with no movement, making it more difficult than moving in and out of muscle contraction.

Some tips to help you get the most out of your Plank:

-High plank on your hands can be hard on wrists, but is generally easier than forearm plank.

-Forearm plank is easier on wrists, but generally more difficult than high plank. Two main reasons, gravity, you are closer to the floor, and also your shoulders work harder.

-Create a straight line from shoulders to pelvis. If your pelvis is too high, moving towards downward dog, you won’t be getting the effective core work. If your pelvis is too low, and you are in a little bit of a backbend, this could cause some back pain.

-Keep a neutral spine, including the position of your head and neck.

-Imagine pulling your hands or elbows towards your feet, and your feet towards your hands. This will create more inner resistance, and will hopefully help to effectively engage your deep core canister.

-Your inner thigh muscles have a direct connection to your pelvic floor and transverse abdominis. You can squeeze a ball or block between your thighs, or bring your legs right together to create that squeeze. Personally, I find this so helpful, particularly to avoid creating downward pressure in the pelvic floor, or pelvic region in general.

-Be careful with the sensation of downward pressure in your pelvis or discomfort in your lower back. This is particularly important for pregnancy and post-partum. As a progression to work towards full planking again, you can put your knees down, a little further back from

your hips, and work the muscles more gently during this new Mama time of life.

-I don’t typically use the cue to pull navel towards spine, or brace your abdomen. I prefer the cue of keeping a connection of lower ribs to hip bones in line with each other.

-For more intensity, you can try lifting one foot off the floor. This will encourage the deep core to work even harder, while also strengthening the stable leg’s hip flexor.

-Do not aim to hold your plank for long periods of time. The longer you hold, the more likely you are to lose your good form and proper muscle recruitment.

-I recommend doing a little planking daily, In our busy lives, it's great to have one exercise that has many benefits. I typically do mine along with my daily bridges and squats.

-Don't over do it, especially if you are feeling any pain, particular weakness, or if you're unsure of your form.

-There are many props and tools that can help you with proper muscles engagement, or to make the exercise more challenging.

Now, go get planking and see how it feels. Pay close attention to what you are feeling everywhere in your body, and if anything hurts or feels particularly weak, consider booking a private session with me, so we can explore how to help you feel stronger in your core.