The PERFECT PLANK is well known as one of the best ab & core exercises out there, if, keyword if it’s done properly. Here’s the problem though, most people don’t do it right. If it’s done well you’re strengthening every major muscle group in the core (and there are a LOT), as well as sculpting your upper body and legs at the same time. Can’t beat that!

Here’s the deal though, if you’re truly doing the plank properly you really should not be able to hold it for longer than 30 to 60 seconds. That said, if you’re doing one of those challenges to see who can hold it the longest you’re likely going to be cheating if you can go longer than a minute, or worse yet you’re going to jack up your back. Not cool man!

Watch the video above to get all the details, but here are the things to think about when it comes to perfecting your plank:

1. Make Sure your hands or elbows are directly under your shoulders
2. Make sure the is a straight line from the crown of your head to the back of your ankles. Avoid a saggy back or draw bridge (hips high) position.
3. Engage your quad muscles.
4. Squeeze your buns. It should feel like your pulling your legs towards one another now.
5. Now push your belly button towards your spine engaging your abs.
6. Make sure your chest is proud and that your shoulder blades are down and back nicely. Think good posture and firm lats (upper back wings).
7. Chin up butter cup. Don’t dip that head.
8. Hold tight until any of the above gives out (that’s a good thing), then gently release to your knees to dismount with grace.

Modifications: Doing your plank from your knees as opposed to your toes is a great way to start. Don’t worry you can work your way up to doing the plank for your toes eventually. After you master it from your knees and elbows, progress to coming to your toes, but begin from your hands (like a push-up position) rather than your elbows. Once you master that, then, and only then tackle the traditional plank. You got this!

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