Master the plank for perfect abs

The plank is one of the best exercises for strengthening your core muscles. However, it’s often brushed over by fitness instructors at the gym because it’s so deceptively simple to perform.

And, unfortunately, if it’s not taught correctly, at best you’ll end up not really getting anything out of it, and at worst injuring yourself. Both of which defeat the whole point of the exercise in the first place.

So here’s how to perform the perfect plank, so that it does exactly what it says on the tin — the one marked “Brilliant core workout”. As with many things, preparation is everything, but once you’ve mastered this move you can get your abs looking fab, just in time for spring.

Step one Head placement

You’re on all fours; imagine you have a large glass table-top lying across your back from head to toe. Keeping your eyes down on your hands, adjust your head position so the back of your head is constantly pressing up against the glass table.

Step two Finding neutral spine position

Staying on your hands and knees, keeping this image of a table-top across your back, reduce the gap between it and the natural curve of your lower back. Although it feels odd, this is what we call your neutral position. In an ideal world this is the position that your head, shoulders, ribs and hips should be in for your body to be functioning efficiently and safely.