A short YouTube tutorial by Natalie Jill explaining why planks are essential for core development and demonstrating correct plank form. The speaker emphasizes keeping the pelvis tucked to remove the lower-back "C" curve, engaging glutes and abs, and avoiding shoulder/forearm strain; several plank variations are mentioned.
Chapters
Hi, I'm Natalie. Jill. Let's talk about how to correctly do a plank, how to correctly do a plank, and why you want to include them in your functional training workout. In your workout program. A plank is the number one exercise that helps to develop your core. And your core is the whole center of everything. So it's abs, back, waist, it's everything in that midsection and it's what holds everything else together. It's the foundation of your body. And a strong, strong core means that you are functionally fit. It's not something you can just do crunches or one exercise to develop. It's an area that you want strong and it impacts every single thing you do. So planks are the foundation for the core. It's the best exercise you can do to start getting that development going in that core. And it makes everything else work more efficiently. It makes you leaner, makes you stronger, and helps improve everything. So let's talk about the correct way to do a plank and I'm going to go down and show you the whole position. But something I want you to keep in mind is a plank should not hurt your shoulders or your forearms. It shouldn't make you tired up there. It should all stay centered. And what I want you to think about is everybody has this natural C curve in their lower back. In a plank position, you want to make sure your pelvis is tucked under and that lower back is flat.
As soon as you do this cave.
Out movement, you're not in the correct form. And that's when you start to feel it in your shoulders and every place else. You want to keep everything tight by clenching your glutes stomach in and taking that C curve out of your lower back. Let's go down to a plank. I'm going to show you how it's done.
On your forearms and on your toes. You're going to push up and naturally people will want to cave down here.
That is not the right form.
You wanna squeeze those glutes stomach in, take that C curve out. Really feeling that in those abs and that whole center.
This should feel really good on your lower back. So for those of you with lower back problems, this feels good. If it's not feeling good, you wanna really check your form again.
Cause if you're sunk down here, that.
Would exacerbate lower back problem. Squeezing here from here, you could do.
Lots of variations, including bringing it up to your hands.
Alternating down, down, up, up, and even bringing it to side planks.
Planks are awesome. You can do them in between other exercises. Great core building, great tool. Ultimately helps you become functionally fit.
