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Plank Series

Pilates / Popular

Hold and transition planks with proper alignment and core engagement.

What coaches agree on

  • Stack your shoulders directly over your wrists (or your elbows, in a forearm plank), whether you're in a full plank or a side plank.
  • Actively brace your core, drawing your belly button toward your spine, for the entire hold rather than just at the start.
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Common mistakes

  • Letting the hips sag and the lower back arch, or piking the hips up too high, breaks the plank's straight line and can strain the back.
  • Locking the elbows or letting your weight sink straight down into your shoulders and wrists, instead of pressing away from the floor, strains the wrists.
  • Letting the hips rock or sway side to side during dynamic moves like shoulder taps, instead of keeping them level and still.