Planks are a great way to work your stomach muscles, but if done incorrectly they might hurt your back. These are three common reasons why ...Planksareagreatwaytoworkyourstomachmuscles,butifdoneincorrectlytheymighthurtyourback.Thesearethreecommonreasonswhyyourbackhurtswhenyouplankandwhatyoucandotofixit! “Thathurtsmylowerback.”“Itkindoffeelslikepinchingrighthere.”“Howcomethatonehurtsmyback?” Planksareoneofmyfavoriteexercisestoincreaseabdominalstrength.Asfarascoreexercisesgo,it’sdifficulttofindonesingleexercisethatworksasmanymusclesasefficientlyasplanksdo.  Butwhathappenswhenplankshurt? OnecomplaintthatIhearregularlyfrommypatients(aswellasreadersofToneandTighten)isthattheyfeela“pinch”intheirlowerbackwhiledoingplanks.  TodayIwantedtosharewithyouthetopthreereasonswhyyoumaybeexperiencingbackpainwhileplankingandwhatyoucandotocorrectthisproblem.Ievenshotavideotoexplainittoyoualittlemoreeffectively! Callingallmamas!Beforeyoustartplanking...makesureyouaredoingtheCORRECTCOREWORKOUTS.Introducingmyall-newMommyTummyFixprogram!WeallknowthatinordertotonethetheCOREthatweneedtodosomeexercise,buttighteningthattummypooch?Yep–thatrequiresmorethanjustcrunchesandplanks. That’swherethisprogramcomesin. Asix-phaseworkoutplandesignedspecificallytoflattenyourstomachandhelpyoutohealupdiastasisrecti.ThisisthesameprogressionIusewithmypostpartumpatientsinmyphysicaltherapyclinictogetscience-based,provenresultsyoucan’thelpbutnotice.​Sixphasesofworkoutstoensureyourcontinuedprogression​Largecolorphotosandclearinstructionregardingperformance,sets,andrepsofeachexercisetoensureproperperformance​TheexactsameworkoutplanmywifeusedforheramazingresultsThebestexercisesinasimple-to-followprogressiontotoneandstrengthenyourabscorrectlyandensuremaximumsuccess.Progressiveworkoutroutines=progressiveresults. CheckitoutHERE! ThethreemostcommonreasonswhyyourbackhurtswhenyouplankarePelvisistiltedtoofarforward(archedback)Hipsaretoolowtotheground(roundedback)Hipsaretoohigh(pikeplank)Readorwatchthevideobelowtoseewhateacho

The back plank is a simple but effective exercise to strengthen the glutes and the ability of spinal extensors to ...☰InstructionalContentVideosArticlesCollectionsExerciseLibraryPodcastPodcastswithGregEverettSeminars&CoursesPerformanceMenuJournalPhotoLibraryCoaching&TrainingOnlineTeamsTrainingProgramsRemoteCoachingNutritionCoachingFreeDailyWorkoutExerciseLibrarySeminars&CoursesShopAllBooksVideoPosters&BannersApparelAboutContactHelpTrainHeroicHelpAboutCompetitionTeamCertifiedCoachesLogin/RegisterSubscribeExerciseLibraryExerciseLibrary > Ab&BackExercises > BackPlankBackPlankAKAinvertedplank Thebackplankisasimpleexerciseforstrengtheningisometricbackextension.  Execution Placetheupperbackandlowerlegsonelevatedsurfacessuchasboxesorstackedplatessothatthebodyinbetweenthesepointsisunsupported.Usethebackandglutestoraisethehipsupuntilthebodyisheldinastraightline,andmaintainthisstraightpositionrigidlyfortheprescribedperiodoftime.  Notes Weightcanbeaddedtotheplanktoincreasedifficultybyplacingaplateorplatesoverthehips.  Purpose Thebackplankisasimplebuteffectiveexercisetostrengthentheglutesandtheabilityofspinalextensorstomaintainbackextensionagainstresistance.  Programming Thebackplankshouldgenerallybeheldfor20-60secondsperset,butshorter(8-15seconds)weightedplanksarealsoeffective.  Variations Ratherthanholdingtheplankpositioncontinuouslyforagivenperiodoftime,repetitionsofhipextensioncanbeperformedbyloweringthehipsslightlyandpushingthembackupintotheplankposition.Thiscanbedoneforrepsortime.Ineithercase,thetemposhouldbecontrolledtomaintaincontinuoustension.SeeAlsoGoodMorningBackExtension(Hyperextension)PlankRotatingBackExtensionUpperBackExtensionSidePlankSidePlankLiftBackExtensionHoldBackExtensionHoldRotationsRollingPin0CommentsPleaselogintopostacommentSubscribeShopCatalystAthleticsBooksVideoPostersApparelAllcontent©CatalystAthletics,Inc.WebsitebyGregEverett.No,it'snotWordPress.

The “Chinese” back plank is the best minimal-equipment exercise at home you've never tried. If you're tired of push-up challenges, here's one ...Thebestexerciseathomeyou’venevertriedbyGarethSapstead26March202026March2020NewExercises,WorkoutsIfyousuddenlyfindyourselfrestrictedtoexerciseathome,youknowhowbigachallengeitistotraincertainmuscleswiththekindofintensityyou’reusedto.Whileit’seasyenoughdoinglungesandpush-upsorvariousexerciseswithbands,it’smuchhardertotrainyourmidbackandposteriorchain(hamstrings,glutes,lowerback).The“Chinese”backplankisthebestminimal-equipmentexerciseathomeyou’venevertried.Itworksallthosehardtohitplacesyou’vebeenstrugglingwith,whileofferinghugebenefitstoyourposture.Ifyou’vebeennominatedforapush-upchallengelikeahundredtimesthenthese’llhelpundosomeofthedamagebyworkingantagonismuscles.They’llalsoopenoutyourshouldersfromalltheextrasitting. FeelfreetojoininthechallengemyselfandFredrikFerrier(TV’sMadeinChelsea)cameupwith.Allyouneedarethreechairsandatimer.WhytheseworkBackplanksrecruityourentireposteriorchain—Whenyouexerciseathome,yourtraininginevitablybecomesmore“anterior”dominant.It’smucheasiertopush,squatandlunge,thanitistodeadliftandrow.Chinesebackplanksforceoptimalposturalalignmentwhileefficientlyrecruitingyourcalves,hamstrings,glutes,andlowbackisometrically.Isometricshavemanyuseswhenworkingwithyourownbodyweight,someofwhichincludehighlevelsofmuscleactivationandcreatinganocclusion-typeofeffect.Bothofwhichcanhelpyoumaintainmuscleandstrengthwhiletrainingwithlimitedresistance.Theyhityourmid-back—Let’sjustassumeforasecondthatyou’reluckyenoughtohaveachin-upbar.That’sgreat,and’llhelpyoutraininaverticalpullingpattern.Butforawell-roundedworkoutroutineyoumustn’tforgetaboutthestuffbetweenyourshoulderblades.That“stuff”(largelymiddletrapeziusandrhomboids)helpspullyourshouldersback,givesyouabetterlook,improvesyouroverallphysique,andstopsyoufromlookinglikeagorillawithanoverworkedchestandroundedshoulders.Chinesebackplankshelppullyourshouldersbackandtargetyourmid-

Instead of allowing your back to collapse, tighten your abs, pulling your belly button inwards (toward the ceiling). Reach your tailbone toward your ...IE11isnotsupported.Foranoptimalexperiencevisitoursiteonanotherbrowser.Time'srunningout!Herearethebestdealsfromday2ofPrimeDayOnTheShowFoodAmazonPrimeDayHealth&WellnessParentsPopCultureTMRWPrideBlackVoicesAsianVoicesSharethis —SearchFacebookTwitterEmailSMSPrintWhatsappRedditPocketFlipboardPinterestLinkedinWhendoneproperlyaplankworksyourentirebody—yourabs,arms,back,glutesandlegs.TODAYIllustration/StephanieMansourFeb.17,2021,4:47PMUTCByStephanieMansourInthisseries,we’rehelpingyoumasterbasicexercises—asifyouhadapersonaltrainerbyyourside!Ourgoalistoequipyouwiththeknowledgetoperformthesemovesproperlyinordertogetbetterresultsandpreventinjury.Theplankisoneofthego-tomoveswhenitcomestoworkingthecore,butthatdoesn’tmeanthatit’seasy!Althoughitseemssimple,it'seasytoperformaplankincorrectly—andimproperformnotonlynegatesthecore-strengtheningbenefits,butcanleadtobackstrainaswell.That'swhyit'ssoimportanttomakesureyou'reholdingyourbodycorrectlywhenperformingthemove.Formany,thismaymeanmodifyingthemovetobuildupyourcorestrengthandworkingyourwayuptothefullplank.Whatdoesaplankdoforthebody?Inadditiontobeingacoreexercise,aplankisafull-bodyexercsiethatrequiresproperengagementofthethighs,armsandback.Buttoreapthesebenefits,youhavetoengageallofthesemuscles,whichissomethingpeopleoftenoverlook.(Youlikelyaren'tfocusedontighteningyourquadsandgluteswhileinaplankposition,right?)Allofthebenefitsofaplank—increasedbalanceandposture,improvedcorestrength,reducedstomachfat—aredependentonyourform.RelatedmasterthemovemasterthemoveMastertheperfectsquatin5easystepsCommonmistakespeoplemakewhenplankingIseealotofmyclientsarchingtheirbackswhileinplankposition,whichdefeatsthepurposeoftheexerciseandcanevencauseinjury.Insteadofallowingyourbacktocollapse,tightenyourabs,pullingyourbellybuttoninwards(towardtheceiling).Reachyourtailbonetowardyourheelsbytiltingyourpelvisslig