Plank

A foundational exercise that strengthens the entire core through isometric contraction.

Beginner · Recommended Sets: 3 sets x 30-60 seconds · Upper Abs, Lower Abs

Plank — Points to Check Today

  • Don't let your hips rise or sag — If your lower back sags or your hips lift, the core tension is lost. (Pushing the hips up into an easy inverted-V shape to hold)
  • Don't hold your breath — Holding your breath raises your blood pressure and makes it hard to hold for long. (Holding the breath and holding until the face turns red)
  • Stop immediately if your back hurts — Pain is a signal that your form has broken down. (Filling out the time even as the lower back sags into pain)

Plank — How to Do It / If You're New

  1. From a face-down position, place your elbows directly under your shoulders and lift your body, supported on your toes.
  2. Make your head, back, hips, and heels form a straight line. Gaze at the floor slightly ahead of you.
  3. Brace your abs as if pulling your navel toward your spine, and squeeze your glutes slightly too.
  4. Maintain normal breathing and hold until just before your form breaks down, then lower slowly.