Plank Hold
Improves core stability and overall posture
Core & AbsBeginnerStrengthIsometric
At a glance
| Muscles worked | Primary: Core. Secondary: shoulders, glutes |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 20-60s |
| Estimated calories burned | ~25 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start on forearms and toes
- Step 2: Keep body in a straight line from head to heels
- Step 3: Engage core and squeeze glutes
- Step 4: Hold the position
- Step 5: Rest and repeat
Coaching tips
Benefits
Improves core stability and overall posture
Common mistakes
Letting hips sag or raising hips too high
Make it harder
Increase hold time or add shoulder taps
Make it easier
Perform on knees
Breathing
Breathe steadily and deeply
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsSide Plank with Knee Tuck
Intermediate · 3 sets × 10-12 repsL Sit Dumbbell Single Arm Cross
Advanced · 5 sets × 10-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.