How to Do the Perfect Plank (Complete Guide)

Perfect Plank Technique

The plank is the ultimate isometric core exercise, targeting your entire core while building strength in your shoulders, glutes, and stabilizing muscles. ChAIron's AI coaching ensures perfect alignment and engagement throughout your hold.

Step-by-Step Form Guide

1. Starting Position: Begin in a push-up position with forearms on the ground, elbows directly under shoulders
2. Body Alignment: Create a straight line from head to heels, engaging your core and glutes
3. Hold Position: Maintain neutral spine and steady breathing throughout the hold
4. Exit: Lower knees to ground and rest in child's pose to release

Common Mistakes to Avoid

• Sagging hips or creating a peak with elevated hips
• Allowing shoulders to roll forward or collapse
• Holding breath instead of maintaining steady breathing
• Placing elbows too far forward or back
• Tensing neck and shoulders excessively

AI Coaching Benefits

ChAIron's computer vision analyzes your plank form in real-time, providing instant feedback on:

• Spinal alignment and hip position
• Shoulder stability and elbow placement
• Core engagement and breathing patterns
• Hold duration and progression tracking
• Real-time form corrections and cues