Plank
Muscles worked
Instructions
- 1Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- 2Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
About Plank
The plank is a static bodyweight exercise in which you hold the body perfectly aligned, supported on the forearms and the balls of the feet. It targets the abs isometrically — they work without moving, to stop the pelvis from dropping — and is one of the pillars of core strengthening, accessible from day one. The key is not duration but alignment: hips neither too high nor too low, glutes and abs contracted, shoulders stacked over the elbows. A strict 30 seconds beats a long hold with a sagging back. To make it harder, lift an arm or a leg.
check_circleBenefits
- check_circleStrengthens the deep abs with no movement or added weight
- check_circleImproves posture by working the entire abdominal wall
- check_circleCan be done anywhere and easily progressed by duration
lightbulbExecution tips
- lightbulbAlign ears, shoulders, hips and ankles in one straight line
- lightbulbPlace the elbows directly under the shoulders and squeeze the glutes
- lightbulbSlightly tuck the pelvis to keep the lower back neutral
- lightbulbBreathe calmly rather than holding your breath
warningCommon mistakes
- warningLetting the hips sag and the lower back arch
- warningPiking the hips too high to make the hold easier
- warningLetting the head drop or looking too far forward
- warningHolding too long at the cost of perfect alignment
helpFrequently asked questions
How long should I hold a plank?expand_more
Three sets of 20 to 45 seconds with good alignment beat one long hold in poor form.
Will planks alone give me visible abs?expand_more
They strengthen the core, but visible abs depend mainly on a low body-fat level.
Does the plank work only the abs?expand_more
No: done well, it engages the whole trunk (abs, obliques, lower back), the glutes and the shoulders as stabilisers. It is a full-core exercise, not just an ab one.
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