Plank

Plank

The plank is the fundamental isometric exercise for core bracing and stability.

Muscles Involved

• Rectus abdominis : stabilizes against gravity
• Transverse abdominis : deep bracing
• Obliques : lateral stabilization
• Shoulders and deltoids : maintain upper position

Step-by-Step Instructions

Step 1 — Position

Forearms on floor, elbows under shoulders. Body in straight line from shoulders to heels.

Step 2 — Bracing

Contract abs and glutes. Look at the floor.

Step 3 — Hold

Hold the position as long as possible with good form.

Sets and Reps

3 sets of 30-90 seconds.

Common Mistakes

• Hips sagging : keep body in straight line
• Hips too high : do not form an 'A'
• Holding breath : breathe normally

Safety Tips

Stop when form degrades. Better 30 perfect seconds than 2 minutes with an arched back.

Variations

• Hand plank : straight arms (push-up position)
• Weighted plank : plate on back
• Body saw : forward-backward plank movement

Who Is This Exercise For?

All levels. The starting point of core training for everyone.