Plank
Foundational isometric exercise that builds core endurance and stability.
Core & AbsBeginnerStrengthIsometric
At a glance
| Muscles worked | Primary: core & abs. Secondary: shoulders, glutes |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 20-60 seconds |
| Estimated calories burned | ~44 kcal |
| Equipment | None needed |
How to do it
- Place the forearms or hands on the floor and extend the legs into a straight line.
- Brace the core, squeeze the glutes, and keep the body rigid.
- Hold the position without letting the hips drop or rise.
- Keep the neck neutral.
- Hold for the prescribed time.
Coaching tips
Benefits
Foundational isometric exercise that builds core endurance and stability.
Common mistakes
Avoid letting the hips sag or piking the hips up.
Make it harder
Increase hold time or add shoulder taps / leg lifts.
Make it easier
Drop to the knees or shorten the hold.
Breathing
Breathe steadily and deeply while holding.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 5 sets × 6-8 repsGeneral 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.