Plank

AbsBodyweight

The plank is a static core builder that strengthens abdominals, improves full-body stability, and reinforces great posture.

How to do it

1Set up on your forearms with your elbows directly under your shoulders and forearms parallel.

2Extend your body into a straight rigid line from head to heels. Keep your neck neutral, eyes looking down.

3Brace your core and glutes hard so your hips don't drop or push up too high.

4Hold this position perfectly still, keeping your whole body locked and stable for the duration.

Common mistakes

Sagging lower back: hips drop too low, dumping stress onto your lumbar spine.

Piking hips up: lifting your butt into the air unloads tension from your abs.

Craning or drooping your head: keep your neck aligned neutrally with your spine.

Holding your breath: keep your breathing steady and continuous throughout the hold.

Breathing

Breathe smoothly and continuously—never hold your breath. Inhale through your nose, exhale through your mouth.

Make it harder or easier

To scale down: Drop to your knees while maintaining a straight line from shoulders to knees.

To level up: Lift one arm or one leg off the ground to challenge your balance, or increase the hold time.

For an extra challenge: Place forearms on an unstable surface like a stability ball to fire up deeper stabilizers.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.