How to plank and increase your core strength without injuring yourself

From body builders to yoga fanatics, the plank is a fundamental part of exercise routines for many of us - but it's also the most common exercise people get wrong.

The position strengthens the core – the area of your body including the abdomen, buttocks, pelvis and back – and can ease back pain. It’s also more efficient than sit-ups.

The powerful move, where you raise your body off the floor using your arms and feet, may look simple, but nailing the technique can be tough.

Personal trainers say it is the one exercise which people most commonly get wrong - with potentially damaging consequences.

Done incorrectly, the plank can cause injury by putting too much pressure on your lower back. It also renders the move a waste of time.

The perfect plank involves holding in abdominal muscles tightly; ensuring your shoulders are directly above your elbows and down and back, according to recommendations by Harvard University. Your spine and neck must also be neutral.

In the most advanced pose, your toes and forearms are the only parts of your body touching the floor, while easier modifications involve supporting yourself on your knees. Essentially, your body needs to be as straight as possible.

A person performing the plank incorrectly would be lifting their neck so they are facing outwards rather than at the ground; the body is in a ‘V’ shape, and your posture does not fall in a straight line.

“To get the best results, always maintain perfect form,” physiotherapist Nick Sinfield, a back pain specialist, told the NHS Choices website.

“If you lose form during the exercise, it means your muscles are tiring. Stop and have a rest. You can build up how long you do the plank gradually.”