Today we are focusing on how to do a plank, the intermediate version. This is a great exercise to help strengthen and stabilize your entire lower back. It is a great core exercise.

So to start with, I’m on all fours. I go down onto my elbows and then eventually onto my toes. I go onto my elbows simply because doing it on your elbows, take some of the stress off your shoulders, which with some people can be problematic. I want to be at about 90 degrees between my elbows and my shoulders.

My legs come down and then I go up on my toes. I am actively contracting my glutes, so I’m squeezing them and actively contracting my core the entire time. I’m trying to keep everything as straight as possible. I don’t want my to head drop down, which puts strain on my neck. I also don’t want my head going up into extension, I want it as neutral as possible.

I want myself relatively straight, so through from my feet through my legs, through my torso, into my head, I’d like to be as straight as possible to do the plank correctly. Then I’m squeezing my glutes, squeezing my core, squeezing my abs.

After I’ve held this for whatever I am comfortable with, be it 5, 10, 30 or 45 seconds, then I would rest. I would rest on my side, kind of go on my elbow again just to keep everything relatively upright, to take some of the stress off my lower back, and I would rest for 10 or 15 seconds.

Then I would do another set of the intermediate plank. So again, I’m going to go onto my elbows, onto my toes. I’m actively squeezing my glutes, squeezing my core, squeezing my abs, and I’m holding this again for whatever I’m comfortable. From five seconds up to one minute. Once I’m done, I take another break.

The keys for this is to really squeeze your glutes and squeeze your abdominals the entire time. None of this should be painful. If it’s painful, please stop. Let us know. We can suggest a modified plank.

It is better to do less time, to do fewer sets, than to push through, trying to do for a longer time, more sets, and have improper form, which can potentially cause low back pain or injury. One of the great things about planks is that they are very safe exercise, so do what you comfortably can. Work your way up over time.

Any questions about any of this, please ask.