Just do it, do it right, train for it, and believe in yourself… for a stronger, healthier, and happier life.” Dana Glowacka 

While planking you need to include your transverse abdominals. Imagine you are trying to squeeze your waist in from the sides (not the front)  As seen in this image below ….these are very deep muscles that are often deactivated in people with back pain so try to imagine a deep pull in from the sides.

Breathing in and out gently, lift your pelvic floor and start to draw up your lower abdominals, keep on your elbows and lift up onto your knees.

You can stay on your knees (especially if you have any pelvic floor issues) and try to sustain an activation in your pelvic floor and transverse abdominals. If in this position you can comfortably maintain pelvic floor activation, then come up onto your toes. The key to remember if you have pelvic floor issues check in and make sure you are not making them worse by pushing down or pushing your tummy out.

Breathe in and out in this position.. and time how long you can maintain the plank. Don’t worry if its only 10 seconds, as it’s better to stop reset and do it often than to try and smash out a minute or more with poor form😊