Plank
About This Exercise
An isometric core exercise that targets the transverse abdominis.
How to Perform
- 1
Setup
Start on the floor on your hands and knees. Place your forearms on the ground with elbows directly under your shoulders, forearms parallel to each other.
- 2
Extend Your Legs
Step your feet back one at a time, extending your legs behind you. Tuck your toes under and lift your knees off the ground.
- 3
Align Your Body
Create a straight line from your head to your heels. Engage your core by pulling your belly button toward your spine. Squeeze your glutes to keep your hips in line.
- 4
Hold the Position
Maintain this position, breathing steadily. Keep your neck neutral by looking at the floor between your hands. Hold for the designated time while maintaining proper form.
Form Tips
- •Keep your body in a straight line from head to heels
- •Engage your core by drawing your belly button toward your spine
- •Squeeze your glutes to prevent your hips from sagging
- •Keep your shoulders directly over your elbows
Common Mistakes to Avoid
- •Letting the hips sag toward the floor
- •Raising the hips too high, creating a pike position
- •Holding breath instead of breathing steadily
- •Looking up and straining the neck
Primary Muscles
Secondary Muscles
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