What's wrong with this picture?

Can you spot them?

Just looking at the above plank makes me feel the pain I was in all over again! You can't tell, but I was saying, "Hurry up! Take the picture!"

1. First, and the most painful for me, is the dipping down of the pelvis. Compare the height of my pelvis to that of the plank below. Can you see the elevation difference? And along with the dipping down of the pelvis comes no glute or quadriceps engagement whatsoever. To lift the pelvis up to be in line with the rest of the spine, you activate the abdominals, the glutes, and your quadriceps (think of pulling your knee caps up the front of your thighs). You can experiment with what feels good for you by rotating your pelvis backwards and forwards (tuck and arch) while in plank. Stop when you feel stable and strong. For anyone like me, with a pelvis that is tilted forwards already (like I'm sticking my butt out), it feels stable to think of tucking the pelvis in a plank position with lots of glute engagement.
2. Similar to #1 is the dipping of the rib cage. Along with your pelvis, you lift your rib cage up by knitting your obliques and pulling your belly button to your spine (sound familiar?).  #1 helps #2.
3. Rounded upper back. I had a hard time showing this in that horrible plank photo above, but I want to address it anyway. Another common mistake people make in the plank position is a retraction of the shoulder blades, think rhomboid pinch. I'm always saying 'open collarbones' but against force it is super challenging, and gravity is the force here.The strength comes from working against it. In this case, not retraction of the shoulder blades but protraction, or a puffing up of the upper back.
4. The neck, oh my goodness, the neck! AAHH! Of course, this is exaggerated. But many people allow their heads to hang below their shoulders during plank. Just as when you're standing, keep your base of your skull over your shoulders. This becomes more challenging in a horizontal, unsupported position. Your neck extensor muscles (along your neck and at the base of it) are working against gravity now. When your chin is dropped or your head is forward, your neck flexors are working. We don't need to overwork that group of muscles! The opposite holds true, too. You don't want to look up (forward) and pinch your neck extensor muscles either.
5.  Can you spot the last one (or two)? Yes, the elbows. And this was painful, too! I am a great model for the improper position of the elbows because I hyperextend them so dang wonderfully. Everyone needs to soften the elbows while in plank, just as everyone needs to soften the knees while standing. One should try to avoid 'locking' the knees or elbows at all times, even when you're standing in line at the grocery store. Otherwise, over time, this consistent action will wreak havoc on the joints. You've might have heard me say in a class or two, don't hang on your bones, use your muscles instead. Try it, plank and lock your elbows. Now soften them. Feel the difference.

And #5b is the placement of the hands. The heels of the hands need to be directly under your shoulders. I would even go further and say imagine that you can drag your heels of your hands back towards your toes versus pushing them forward. This will help you engage your lats, serratus anterior, and low trapezius muscles - all very important for posture while standing. Yay! Who knew that by getting a good, strong plank while in a horizontal position you can improve your posture in a vertical position?!

Again, play with all these tips. Find your most perfect plank. If you are struggling with any one piece, start out your perfect plank with your knees down. Once you feel like you could hold a kneeling plank for 102 years, then you are ready to hold plank on your toes for 50 years. Okay, maybe 2 minutes.