{"id":783,"date":"2026-11-07T15:35:26","date_gmt":"2026-11-07T15:35:26","guid":{"rendered":"https:\/\/patrickwahlberg.com\/perfect-plank"},"modified":"2026-11-08T09:17:42","modified_gmt":"2026-11-08T09:17:42","slug":"perfect-plank","status":"publish","type":"page","link":"https:\/\/patrickwahlberg.com\/sv\/perfect-plank","title":{"rendered":"The Perfect Plank"},"content":{"rendered":"\n<style>\nbody.page-id-783 .hero-section,body.page-id-783 .entry-header{display:none!important}\n\n.pw-guide-wrap{max-width:1060px;margin:0 auto;padding:35px 24px 84px;color:#202020;font-family:Arial,Helvetica,sans-serif}.pw-guide-wrap a{color:inherit}.pw-guide-back{font-size:13px;letter-spacing:.04em;text-decoration:none}.pw-guide-h1{font-size:clamp(36px,5vw,62px);line-height:1.1;letter-spacing:-.045em;font-weight:750;margin:22px 0 12px}.pw-guide-deck{font-size:19px;color:#626262;max-width:690px;line-height:1.55}.pw-guide-figure{max-width:610px;margin:33px auto 36px}.pw-guide-figure img{display:block;width:100%;height:auto;border-radius:7px}.pw-guide-steps{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:16px;margin:35px 0}.pw-guide-step{padding:24px;background:#f7f5f0;border-radius:7px}.pw-guide-step .pw-number{color:#a1784a;font-weight:750;font-size:13px}.pw-guide-step h2{font-size:20px;line-height:1.2;margin:11px 0}.pw-guide-step p{font-size:15px;line-height:1.7;margin:0}.pw-guide-cue{background:#eae5db;padding:25px 28px;border-radius:7px;margin:32px 0;line-height:1.7}.pw-guide-faq{margin:48px 0}.pw-guide-faq h2{font-size:27px;letter-spacing:-.025em}.pw-guide-faq details{border-top:1px solid #ddd;padding:18px 0}.pw-guide-faq details:last-child{border-bottom:1px solid #ddd}.pw-guide-faq summary{font-weight:650;cursor:pointer}.pw-guide-faq p{line-height:1.7;margin-bottom:0}.pw-guide-lang-en{display:block}.pw-guide-lang-sv{display:none}html[lang^=\"sv\"] .pw-guide-lang-en{display:none}html[lang^=\"sv\"] .pw-guide-lang-sv{display:block}body.page .entry-header:has(+ .entry-content .pw-guide-wrap){display:none}@media(max-width:650px){.pw-guide-wrap{padding:20px 15px 60px}.pw-guide-steps{grid-template-columns:1fr}.pw-guide-deck{font-size:17px}}\n.pw-guide-figure{max-width:790px;margin:30px auto 45px}.pw-guide-figure img{border-radius:0;background:#fff}.pw-muscles{max-width:900px;margin:45px auto;padding:0 0 20px;font-family:Arial,Helvetica,sans-serif}.pw-muscles-eyebrow{font-size:11px;letter-spacing:.17em;font-weight:750;color:#777}.pw-muscles>h2{font-size:clamp(27px,3.8vw,38px);line-height:1.16;letter-spacing:-.035em;margin:12px 0 14px;color:#111}.pw-muscles-intro{max-width:740px;font-size:16px;line-height:1.7;color:#606060;margin:0 0 25px}.pw-muscle-figure{max-width:790px;margin:25px auto 34px;padding:0;background:#fff}.pw-muscle-figure img{display:block;width:100%;height:auto;object-fit:contain}.pw-muscles-phases{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:13px}.pw-muscles-phase{border:1px solid #e3e3e3;border-radius:5px;padding:21px 18px;display:flex;flex-direction:column;align-items:flex-start;background:#fff}.pw-muscle-phase-title{font-size:18px;font-weight:750;letter-spacing:-.025em;line-height:1.25;color:#151515}.pw-muscle-phase-type{font-size:12px;font-weight:650;margin:9px 0 14px;color:#787878}.pw-muscles-phase p{font-size:14px;line-height:1.68;color:#383838;margin:0 0 20px}.pw-muscle-cue{border-top:1px solid #e4e4e4;padding-top:13px;margin-top:auto;font-size:13px;line-height:1.65;color:#555}.pw-muscle-cue strong{letter-spacing:.08em;font-size:10px;display:block;color:#151515;margin-bottom:4px}@media(max-width:760px){.pw-muscles-phases{grid-template-columns:1fr}.pw-muscles-phase{padding:20px}.pw-guide-figure{max-width:100%;margin:20px auto 32px}.pw-muscles{margin:30px auto}.pw-muscles-intro{font-size:15px}}\n<\/style>\n<div class=\"pw-guide-wrap pw-guide-lang-en\" lang=\"en\" translate=\"no\"><a class=\"pw-guide-back\" href=\"\/exercise-guides\">\u2190 All exercise guides<\/a><h1 class=\"pw-guide-h1\">The Perfect Plank<\/h1><p class=\"pw-guide-deck\">A stable spine through coordinated abdominal, shoulder and glute activation.<\/p><figure class=\"pw-guide-figure\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/anatomy-plank-en.png\" alt=\"The Perfect Plank\"><\/figure><div class=\"pw-guide-steps\"><section class=\"pw-guide-step\"><div class=\"pw-number\">01<\/div><h2>Stack elbows and shoulders<\/h2><p>Place forearms on the floor with elbows approximately under the shoulders, near a 90\u00b0 elbow bend. Keep forearms grounded.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">02<\/div><h2>Build a long line<\/h2><p>Step back to your toes and align the head, rib cage, pelvis and legs. Avoid letting the lower back sink or the hips rise excessively.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">03<\/div><h2>Brace core and glutes<\/h2><p>Tighten your abdominals and glutes without holding your breath. Press the floor away gently through your forearms.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">04<\/div><h2>Breathe and hold<\/h2><p>Breathe steadily while maintaining the position. Start with short, high-quality holds; stop before your alignment deteriorates.<\/p><\/section><\/div><section class=\"pw-muscles\"><div class=\"pw-muscles-eyebrow\">MUSCLE ACTIVITY THROUGH THE MOVEMENT<\/div><h2>Which muscles work\u2014and when?<\/h2><p class=\"pw-muscles-intro\">Muscles work together throughout the exercise. These are the main roles in each phase, not a complete list of every active muscle.<\/p><figure class=\"pw-muscle-figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/plank-muscle-activation-en.png\" alt=\"Illustrated muscle activation through the movement phases, with arrows to the principal working muscle groups\"><\/figure><div class=\"pw-muscles-phases\"><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">01 \u00b7 Set the position<\/div><div class=\"pw-muscle-phase-type\">Shoulder and elbow support<\/div><p>Serratus anterior and other shoulder-girdle muscles help position and stabilise the shoulder blades. Triceps and forearm muscles contribute to maintaining firm support.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Place elbows beneath shoulders and press gently through the forearms.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">02 \u00b7 Hold the line<\/div><div class=\"pw-muscle-phase-type\">Isometric core and hip action<\/div><p>Rectus abdominis, transverse abdominis and obliques resist excessive lumbar extension; gluteus maximus helps stabilise the pelvis. The quadriceps keep the knees extended.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Maintain a long head-to-heel line with ribs and pelvis controlled.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">03 \u00b7 Breathe and sustain<\/div><div class=\"pw-muscle-phase-type\">Endurance rather than movement<\/div><p>The muscles work mainly isometrically throughout the hold; there is no separate lowering or lifting phase. Keep tension moderate enough to breathe naturally, then end the set before posture collapses.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Choose 10\u201330 seconds initially and progress gradually; duration is secondary to form.<\/div><\/div><\/div><\/section><aside class=\"pw-guide-cue\"><strong>Regression \/ progression:<\/strong> Try 10\u201330 seconds to begin with, repeating for 2\u20133 good sets. Increase only if form remains sound.<\/aside><section class=\"pw-guide-faq\"><h2>Frequently asked questions<\/h2><details><summary>Is a longer plank always better?<\/summary><p>No. Good alignment and steady breathing matter more than simply reaching a long time.<\/p><\/details><details><summary>Should I squeeze the glutes?<\/summary><p>Yes, a moderate glute contraction can help maintain pelvic control, alongside abdominal tension.<\/p><\/details><\/section><p class=\"pw-guide-back\"><a href=\"\/exercise-guides\">\u2190 Back to all guides<\/a><\/p><\/div>\n<div class=\"pw-guide-wrap pw-guide-lang-sv\" lang=\"sv\" translate=\"no\"><a class=\"pw-guide-back\" href=\"\/sv\/exercise-guides\">\u2190 Alla tr\u00e4ningsguider<\/a><h1 class=\"pw-guide-h1\">Den perfekta plankan<\/h1><p class=\"pw-guide-deck\">En stabil ryggrad genom samspel mellan mage, skuldror och s\u00e4tesmuskler.<\/p><figure class=\"pw-guide-figure\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/anatomy-plank-sv.png\" alt=\"Den perfekta plankan\"><\/figure><div class=\"pw-guide-steps\"><section class=\"pw-guide-step\"><div class=\"pw-number\">01<\/div><h2>Placera armb\u00e5garna<\/h2><p>S\u00e4tt underarmarna i golvet med armb\u00e5garna ungef\u00e4r under axlarna, n\u00e4ra 90\u00b0 i armb\u00e5gsleden.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">02<\/div><h2>Skapa en l\u00e5ng linje<\/h2><p>Kliv bak p\u00e5 t\u00e5rna och h\u00e5ll huvud, br\u00f6stkorg, b\u00e4cken och ben i en stabil linje. Undvik att svanka eller h\u00f6ja h\u00f6ften f\u00f6r mycket.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">03<\/div><h2>Sp\u00e4nn mage och s\u00e4te<\/h2><p>Aktivera magmusklerna och s\u00e4tesmusklerna utan att h\u00e5lla andan. Pressa l\u00e4tt genom underarmarna mot golvet.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">04<\/div><h2>Andas och h\u00e5ll<\/h2><p>Andas lugnt och h\u00e5ll positionen. B\u00f6rja med korta h\u00e5ll av h\u00f6g kvalitet och avbryt innan tekniken f\u00f6rs\u00e4mras.<\/p><\/section><\/div><section class=\"pw-muscles\"><div class=\"pw-muscles-eyebrow\">MUSKELAKTIVERING GENOM R\u00d6RELSEN<\/div><h2>Vilka muskler arbetar \u2013 och n\u00e4r?<\/h2><p class=\"pw-muscles-intro\">Musklerna samarbetar under hela \u00f6vningen. Nedan \u00e4r de viktigaste arbetsuppgifterna i varje fas, inte en fullst\u00e4ndig lista \u00f6ver alla aktiva muskler.<\/p><div class=\"pw-muscles-phases\"><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">01 \u00b7 Hitta positionen<\/div><div class=\"pw-muscle-phase-type\">St\u00f6d fr\u00e5n axlar och armar<\/div><p>Fr\u00e4mre s\u00e5gmuskeln och andra skuldermuskler stabiliserar skulderbladen. Triceps och underarmens muskler hj\u00e4lper till att h\u00e5lla ett fast st\u00f6d.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> Placera armb\u00e5garna under axlarna och pressa l\u00e4tt genom underarmarna.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">02 \u00b7 H\u00e5ll kroppen i linje<\/div><div class=\"pw-muscle-phase-type\">Isometriskt arbete i b\u00e5l och h\u00f6ft<\/div><p>Raka, tv\u00e4rg\u00e5ende och sneda bukmusklerna motverkar f\u00f6r kraftig svank. Stora s\u00e4tesmuskeln stabiliserar b\u00e4ckenet. Quadriceps h\u00e5ller kn\u00e4na str\u00e4ckta.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> H\u00e5ll en l\u00e5ng linje fr\u00e5n huvud till h\u00e4l med kontrollerade revben och b\u00e4cken.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">03 \u00b7 Andas och h\u00e5ll<\/div><div class=\"pw-muscle-phase-type\">Uth\u00e5llighet snarare \u00e4n r\u00f6relse<\/div><p>Musklerna arbetar framf\u00f6r allt isometriskt under hela plankan \u2013 det finns ingen s\u00e4rskild s\u00e4nknings- eller lyftfas. Beh\u00e5ll lagom sp\u00e4nning s\u00e5 att du kan andas normalt och avsluta innan h\u00e5llningen f\u00f6rs\u00e4mras.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> B\u00f6rja g\u00e4rna med 10\u201330 sekunder och \u00f6ka gradvis; god teknik \u00e4r viktigare \u00e4n l\u00e5ng tid.<\/div><\/div><\/div><\/section><aside class=\"pw-guide-cue\"><strong>Enklare variant \/ progression:<\/strong> Prova 10\u201330 sekunder i b\u00f6rjan, upprepa 2\u20133 g\u00e5nger med bra teknik. \u00d6ka bara n\u00e4r h\u00e5llningen \u00e4r stabil.<\/aside><section class=\"pw-guide-faq\"><h2>Vanliga fr\u00e5gor<\/h2><details><summary>\u00c4r en l\u00e4ngre planka alltid b\u00e4ttre?<\/summary><p>Nej. Bra h\u00e5llning och lugn andning \u00e4r viktigare \u00e4n att jaga tid.<\/p><\/details><details><summary>Ska jag sp\u00e4nna s\u00e4tesmusklerna?<\/summary><p>Ja. En m\u00e5ttlig aktivering av s\u00e4tet kan hj\u00e4lpa dig att kontrollera b\u00e4ckenet tillsammans med b\u00e5lsp\u00e4nningen.<\/p><\/details><\/section><p class=\"pw-guide-back\"><a href=\"\/sv\/exercise-guides\">\u2190 Till alla guider<\/a><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u2190 All exercise guides The Perfect Plank A stable spine through coordinated abdominal, shoulder and glute activation. 01 Stack elbows and shoulders Place forearms on the floor with elbows approximately under the shoulders, near a 90\u00b0 elbow bend. Keep forearms grounded. 02 Build a long line Step back to your toes and align the head, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":779,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_jetpack_hide_featured_image":true,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-783","page","type-page","status-publish","has-post-thumbnail","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/comments?post=783"}],"version-history":[{"count":4,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/783\/revisions"}],"predecessor-version":[{"id":828,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/783\/revisions\/828"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media\/779"}],"wp:attachment":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media?parent=783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}