Exercise library
Plank
The plank is an isometric core exercise that builds deep abdominal and trunk stability by holding a straight-body position.
BodyweightCoreBeginner
- Equipment
- Bodyweight
- Focus
- Core
- Level
- Beginner
- Suggested sets
- 3 sets of 20–60 second holds.
- Muscles worked
- AbsObliquesLower back
How to do it
- 1Place your forearms on the floor with your elbows under your shoulders.
- 2Extend your legs back and rest on your toes, body in a straight line.
- 3Brace your core and squeeze your glutes so your hips do not sag or pike.
- 4Keep your neck neutral by looking at the floor just ahead of you.
- 5Hold the position for time while breathing steadily.
Tips & tricks
- Keep a straight line from head to heels.
- Squeeze your glutes and abs hard for the whole hold.
- Drop to your knees if your hips start to sag.
Common mistakes
- Letting the hips sag toward the floor.
- Piking the hips up to make it easier.
- Holding your breath instead of breathing steadily.
