Plank
BWBodyweightStrength
The plank is a bodyweight isometric exercise where you hold a rigid position on your forearms and toes with your body in a straight line from head to heels, primarily building core strength and stability. It targets the abs, obliques, transverse abdominis, and also engages the shoulders, glutes, and back. No equipment is needed beyond a mat, making it ideal for beginners, athletes, or anyone improving posture and endurance.
How to Perform Plank
- 1Start face down on the floor with your forearms and toes on the ground, elbows directly under your shoulders, and forearms parallel to each other.
- 2Engage your core by drawing your belly button toward your spine and squeezing your glutes.
- 3Lift your body off the ground, coming into a straight line from head to heels, with weight supported on forearms and toes.
- 4Keep your head, neck, and spine in neutral alignment—look at the floor just ahead of your hands.
- 5Breathe steadily and deeply: inhale through your nose, exhale through your mouth, maintaining tension throughout.
- 6Hold the position for desired time (start with 20-30 seconds), avoiding any sagging or arching.
- 7Key form tips: Body must remain rigid like a plank—do not let hips pike up or sag toward the floor. Shoulders stay away from ears. Common mistakes: Holding breath, allowing lower back to arch, or shifting weight to one side.
