How to Plank Correctly: Functional Breathing and Effective Core Alternative

My name´s Pavol Grman from the DEVA PHYSIOCOACHES Team,

where we help people move better and live pain-free while educating personal trainers, fitness coaches, yoga teachers & physiotherapists to deliver outstanding results.

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There are so many myths about the plank exercise that no one would look behind it. The idea has reached trainers, and through them, the public and plank have become popular. If you do it with the incorrect technique, it is not functional, and it can be harmful…

Table of Contents

• Why Perfecting Your Plank Matters More Than You Th …

• Are You Making These Common Mistakes in Your Plank …

• Improper Muscle Activation and Breathing

• How to Execute the Plank Correctly?

• The Importance of Technical Precision

• The Best Core-Strengthening Alternative to the Pla …

• Mastering Intra-Abdominal Pressure for Optimal Cor …

• Key takeaway

Why Perfecting Your Plank Matters More Than You Think

The plank is a popular exercise among both recreational and professional athletes. If you’re adding it to your routine, check out these tips from a sports physiotherapist to ensure you’re doing it right.

Though it seems simple and requires no equipment, proper technique is essential; when done incorrectly, it can cause more harm than good. Here’s a look at common mistakes to avoid in this foundational move.

Are You Making These Common Mistakes in Your Plank?

Before diving into proper plank form, let’s first understand how to set up the position and why it matters.

On the mat, it’s easy to overlook key details that impact technique, so let’s break down each part of the body step by step.

• Hands, Shoulders, and Elbows

A common plank mistake is misplacing the elbows—either too far forward or back—which misaligns the shoulders. Shoulder blades often stick out, and many clench their fists or twist their palms on the mat.

To correct this, place elbows under the shoulders at a 90-degree angle, keep shoulders relaxed but engaged, and spread palms flat on the mat for stability.

• Feet, Ankles, and Toes

The toes should align with—not ahead of—the ankles, keeping the joint neutral. Avoid cramping by maintaining level ankles and steady foot placement.

• Cervical Spine – Head and Chin Position

A common mistake is letting the head drop or tilting it back, directing the gaze forward. Instead, keep the cervical spine aligned, with the chin slightly tucked and gaze straight down.

This might feel unusual initially, but it’s essential for correct plank form and makes the movement feel more relaxed.

• Spine and Pelvis Position in the Plank

A common error is letting the spine hunch (hyperkyphosis), which overburdens the shoulders, neck, and abs.

Overarching the lower back (hyperlordosis) also creates excessive strain due to a misaligned chest and torso.

Many people struggle with pelvic alignment, often adopting an incorrect position that impacts overall form.

To perform the exercise correctly, ensure the back, head, and pelvis are in a straight and neutral position. Additionally, activate the deep stabilization system and breathe through the diaphragm, avoiding over-involvement of the superficial abdominal muscles.

Improper Muscle Activation and Breathing

During the plank, the primary focus should be on strengthening the body's deep stabilization system. However, many people tend to overload their superficial abdominal muscles and unnecessarily activate their gluteal muscles. Proper execution should avoid this.

While it may take time to learn the correct techniques, investing in this effort is definitely worthwhile.

Muscle overload can also lead to improper breathing patterns. Respiratory biomechanics play a crucial role in activating intra-abdominal pressure, and we teach this comprehensively in our program.

Plank is a simple-looking, but all the more challenging isometric exercise. During plank it is advised to breathe through the nose, this includes inhaling and exhaling.

Breathing should be directed to the diaphragm, specifically to all walls of the abdominal cavity, not just forward.

How to Execute the Plank Correctly?

To perform the plank effectively, maintain an upright body position. Here’s a summary of key points:

• The head, cervical, thoracic, and lumbar spine should all be aligned in a neutral position, along with the pelvis.

• Shoulders must remain neutral, with elbows directly beneath them at a 90-degree angle on the mat. Palms should be flat, fingers pointing forward.

• The head and cervical spine should align with the torso, keeping the eyeline perpendicular to the mat. Gently tuck the chin back.

• Breath should flow into all areas of the abdomen, ensuring the lower muscles are naturally activated rather than contracted. Inhale and exhale through the nose for optimal oxygen supply to the muscles.

• Lastly, ensure your toes, ankles, and feet are correctly positioned.

The Importance of Technical Precision

Proper technique in any exercise is crucial for preventing injuries and avoiding complications from long-term improper movement patterns. Activating the right muscles enhances the strength and efficiency of the deep stabilization system without overloading muscles needed for other activities.

Discover more in our online program, Core Power, where we focus on correctly activating the deep stabilization system.

The Best Core-Strengthening Alternative to the Plank

For improved core strength and diaphragm engagement, try this alternative that works more effectively than a plank for many people.

Proper technique is essential, but we also draw from developmental kinesiology, which emphasizes that this movement is natural for the body. We all went through the all-fours position as babies, making it an instinctive posture for us.

Let´s have a look at the correct bear crawl holds exercise!

Start in an all-fours position with knees hovering slightly off the ground. This exercise challenges core stability and breath control simultaneously, building functional strength.

Begin in an all-fours position with:

• your palms flat on the mat, positioned directly under your shoulders.

• Your knees should hover slightly above the ground, positioned wide and directly under your hips, with elbows bent.

• Ensure your shoulders are relaxed and positioned away from your ears,

while your head is aligned with your spine, gazing directly down.

This exercise challenges both core stability and breath control, helping to build functional strength.

Mastering Intra-Abdominal Pressure for Optimal Core Stability

Intra-abdominal pressure is the pressure within the abdominal cavity. It plays a crucial role in supporting the spine, stabilizing the core, and protecting internal organs.

When you want to strengthen your core muscles, you need to know how to consciously and correctly activate your IAP, which can improve your overall strength, stability, and posture.

Our Core Power course teaches you how to effectively activate and control IAP, ensuring you build a solid foundation for all physical activities.

By mastering this essential aspect of core function, you’ll not only improve your strength and stability but also reduce the risk of injury and enhance overall performance.

Join us to unlock the full potential of your core!

Key takeaway

While performing proper exercises for the core is essential, the correct activation of intra-abdominal pressure (IAP) is even more critical for maximizing stability and strength.

Without effective IAP activation, the benefits of core exercises may be diminished, increasing the risk of injury and hindering overall performance.

Thanks for reading and see you next week!

Pavol from DEVA PHYSIOCOACHES

Keep learning, and keep growing!