Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsIsolation
- Force TypeStatic
- Experience LevelBeginner
- Secondary Muscles
Lower Back
Target Muscle Group
Abs
Plank Overview
The plank is a core-strengthening exercise that targets the abdominals, lower back, shoulders, and glutes.
Planks help build endurance, enhance balance, and prevent injuries by strengthening the muscles that support the spine. They also promote better posture and can improve athletic performance.
With no equipment needed, planks are a versatile and efficient exercise for developing core strength and stability, making them a must-have in any fitness routine.
Plank Instructions
- Start by lying face down on the floor. Place your forearms on the ground, elbows directly below your shoulders.
- Position your feet hip-width apart with your toes tucked under.
- Push through your forearms and toes to lift your body off the floor.
- Your body should form a straight line from your head to your heels. Keep your neck neutral by looking straight down, not forward.
- Tighten your core (imagine pulling your belly button toward your spine) and squeeze your glutes to prevent your hips from sagging or rising.
- Hold the position for as long as you can while maintaining good form.
Plank Tips
- If you're new to planks, it's important to build strength and endurance gradually. Here’s a beginner progression to help you work up to a full plank:
- Wall Plank: Stand facing a wall and place your hands on it at shoulder height. Step your feet back slightly and bend your elbows to create a straight line from your head to your heels. Hold for 30 seconds, focusing on keeping your core tight.
- Incline Plank: Use a bench or sturdy surface. Place your forearms on the bench and your feet on the floor, forming a straight line from head to heels. Engage your core and hold for 30 seconds.
- Knee Plank: Start in a standard plank position but with your knees on the ground instead of your toes. Keep your body in a straight line from head to knees, engaging your core. Hold for 30 seconds.
- Keep breathing steadily through the nose and mouth.
- Keep your body in a straight line, and avoid letting your hips sag or rise.
- Gradually increase your hold time by 5-10 seconds as you build strength.
- If holding for longer is too difficult, try breaking it into shorter sets (e.g., 2 sets of 20 seconds).
21 Comments
Question...
This is a set of three @one minute each or a set of three totaling one minute?
TY
Tim
Answer...That would mean three at one minute each. So, 3 minutes total. Hope this helps!
It is a set of three for each type of plank, holding each plank for 30 seconds-break-then repeat twice more. Three types of planks, with three sets each at 30 seconds. This would total to 270 seconds if you chose to do the complete workout.
Why are my shoulders hurting after this exercise? Does that mean my midsection is sagging??
If my shoulders are feeling a strong burn after doing this exercise, does that mean I am letting my midsection sag?? I am doing it from home so I can't use a mirror to see if I have the right posture.
Hey Dominic - you can use your phone to film yourself doing the exercise to check on your form! Your shoulders are being used during this movement so some shoulder burn can be normal.
Okay! Thanks for the tip!
it says i should do this for 3 sets 20 seconds. can i just do it for straight 1 minute since i can easily do it straight 1 min?
Great question.
3 sets of 20 seconds is a great beginner place to start. If you can already hold it for 60 seconds, then perform 3 sets of 60 seconds.
For the last workout, which is the plank, could I replace the other planks, with leg raise, and crunches if it possible.
Who are the idiots that thumbs down the comments ?!? But this looks like a good ab workout ill try it out tonight .
is it alright to increase amount of repatitions in between sets or amount of sets being completed between switching the different core exercises
Yeah, man. Grow your muscles.
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
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.
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.
the guy who does the exercise, does it wrong, his back is alomost on the floor...
tight your stomach muscles!!!
The guy in the video, his midsection is sagging, looks that way.
Thank you.
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.
same tips 4 workouts.