Plank Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Isolation
  • Static
  • Beginner
  • Lower Back
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Abs Exercises Diagram Target Muscle Group

Exercise Instructions

  1. The Plank is a stationary exercise that helps strengthen the entire core of the body. Set up for the plank by getting a mat and laying down on your stomach.
  2. To start the exercise prop your torso up on your elbows and your feet up on your toes.
  3. Keeping yourself completely straight, hold this position for as long as possible.
  4. Typically, the plank is done for 3 x 1 minute sets. However, as you get stronger your should be able to do 1 - 3 minutes.

​Plank Tips:

  1. Do not let your mid section sag in the middle. You need to keep yourself straight at all times.
  2. Do this exercise in front of a mirror to make sure you are not letting your technique slip.
  3. Raise an arm or a leg to increase intensity.

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10 Comments+ Post Comment

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Posted Sat, 07/27/2013 - 19:52

Who are the idiots that thumbs down the comments ?!? But this looks like a good ab workout ill try it out tonight .

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Posted Thu, 05/30/2013 - 12:16

is it alright to increase amount of repatitions in between sets or amount of sets being completed between switching the different core exercises

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Posted Sun, 01/20/2013 - 15:52

im still a teenager, and my abs arent the strongest. however it the lower abs that are completely unnoticable. does this actually give you a 6 pack

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Posted Sat, 04/27/2013 - 19:56

Yes. Combined with other workout that do involve movement this works like a charm. While this works for all parts of the abs, there are workouts just for lower abs if you wan to improve that.

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Posted Wed, 09/12/2012 - 12:58

It looks to me as he is keeping a proper curve to his lower back with a neutral alignment to his hips. His pelvis is rotated in any direction as far as I can see.

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Posted Wed, 09/12/2012 - 03:20

the guy who does the exercise, does it wrong, his back is alomost on the floor...
tight your stomach muscles!!!

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Posted Thu, 08/30/2012 - 22:11
jessminder kaur

The guy in the video, his midsection is sagging, looks that way.

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Posted Thu, 08/09/2012 - 11:53

Thank you.

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Posted Mon, 08/06/2012 - 13:11
Alan Irvine

A good 'firming up' exercise. I have included it as part of all my other workouts and there is a noticeable improvement in the central abs' region. Upto 2.5 minutes each rep' now.

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Posted Tue, 04/03/2012 - 00:07
Fitness Works Gym

same tips 4 workouts.