How to do a Plank

Authored by Fitbod

About Plank

Sets Logged
4,090,522
Popularity Rank
23rd
Difficulty
Beginner
Abs Strength
93 mSCORE 22nd
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles
None

Instructions: How To

Planks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.

  1. Lie on your stomach with your elbows flexed to 90 degrees and positioned directly under your shoulders.
  2. Your palms should face down as your forearms run parallel to each other and your toes should be tucked under your feet to support your weight.
  3. Brace your core by breathing into your stomach and flexing the abdominal muscles before elevating your hips and knees off the ground.
  4. Remain rigid throughout the body to maintain a straight alignment from your heels to your shoulders.
  5. Hold for an allotted time.

Common Mistakes

  • Raised or Sagging Hips

    Make sure you’re keeping your hips level, and a straight line from your shoulders, through you hips, to your heels. Raising, or allowing your hips to dip will make this exercise less effective. Focus on keeping your core engaged, and maintaining that straight back throughout the exercise.