#1 ROTATE YOUR UPPER ARM BONES OUTWARD
In the pictures below, take notice of the "elbow pits" or the inside creases of the elbows.
Ideally, the elbow pits aren't facing each other, but they're pointed toward the front of your mat and toward center at a 45 degree angle (as in the first picture below).
Avoid allowing the elbow pits to face each other (as in 2nd picture above).
And avoid hyperextending the elbows (as in the 3rd picture above).
#2 LIFT YOUR HEART
Press the floor away from you and lift your heart up & between the shoulder blades (as seen in the first picture below).
This was a game-changer for me because it activates a big and powerful upper body muscle (serratus anterior) that feeds directly into your core!!
This one will take practice if you're not used to it.
Avoid dropping your heart toward the floor.
Notice in the 2nd picture above that I'm squeezing my shoulder blades all the way together. The simple act of dropping the heart causes my elbows to hyperextend, my spine to extend as opposed to remain neutral and my abdominals completely release.
#3 AVOID DROOPY HEAD SYNDROME
I see this mistake ALL the time. Instead of letting the head dangle (as seen below), keep your head in line with your spine (as seen in the pictures above).
When you practice your planking, think about the 3 tips above and let me know how it feels.
Next time we'll discuss the pelvis and low back. Hold tight.