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Exercise Library / Plank

Plank

The plank holds your body in a straight line on your forearms and toes.

Strength Training

What this exercise does

The plank holds your body in a straight line on your forearms and toes. It builds core endurance across your abs, back and hips, and a stronger core steadies everything you do.

At a glance

Body part
Abs / Core
Muscles worked
Core (overall)
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Lie face down, then lift onto your forearms with your elbows under your shoulders.
  2. Tuck your toes and lift your hips so your body forms a straight line from head to heels.
  3. Squeeze your glutes and belly.
  4. Breathe steadily and hold for 15 to 30 seconds.
  5. Rest, and repeat 2 to 3 times.

Common mistakes

  • Letting your hips sag or pike up.
  • Holding your breath.
  • Dropping your head.

Make it easier or harder

Make it easier

Plank with your knees on the floor, or place your hands on a counter.

Make it harder

Hold longer, lift one foot off the floor, or reach one arm forward.

Keep it safe

Stop when your form slips, not when you are exhausted. If your wrists hurt, stay on your forearms.

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