Planks: 3 Mistakes That Are Sabotaging Your Core

Everyone knows how to do a plank until a professional corrects their posture. It's the simplest core exercise to learn but the hardest to maintain with perfect form when fatigue sets in. If your back arches like a suspension bridge, you're not training your abs; you're stressing your lower back and begging for an injury that will knock you out of the Reppy rankings.

The key to a flawless plank lies in pelvic retroversion. You have to imagine tucking your butt in and bringing your belly button toward your nose. This activates the deep abs massively. Also, don't forget the upper part: your scapulae should be in protraction (pushing the floor hard so your back is rounded upward). A well-done 30-second plank activates the core much more than a 3-minute "lazy plank."

🛡️ The 3 Checkpoints for the Ultimate Lock:

1. Iron Glutes: Squeeze them like you're trying to crack a nut. If your glutes are relaxed, your hips will sag.
2. Forearm Push: Don't collapse onto your shoulders. Actively push the floor so your serratus muscles work.
3. Eyes on the Floor: Keep your neck aligned with your spine. Looking forward only unnecessarily strains your neck.

🚀 Reppy Challenge: How long can you hold with PERFECT form? Log your time on the Dashboard and try to climb the Defense (DEF) Leaderboard. Show that your core is an impenetrable wall in the /social feed!