Plank.

How to do it.

1. Step 01

   Start in a push-up position, then lower onto your forearms, keeping elbows directly under shoulders.

2. Step 02

   Extend your legs straight back, resting on the balls of your feet.

3. Step 03

   Form a straight line from your head to your heels, avoiding hip sagging or raising.

4. Step 04

   Engage your core, glutes, and quadriceps to maintain rigidity.

5. Step 05

   Keep your neck neutral, looking down at the floor.

6. Step 06

   Hold this position for the desired duration, breathing steadily.

Pro cues.

• Actively squeeze your glutes and brace your abs as if preparing for a punch.

• Avoid letting your hips sag or pike up too high.

• Focus on maintaining a perfectly straight line throughout your body.

Questions, answered.

What is the Plank?

Isometric accessory exercise that strengthens the entire core, particularly the transverse abdominis, and engages the shoulders.

What muscles does the Plank work?

The Plank primarily works your core and transverse abdominis. It also recruits your shoulders as secondary movers.

What equipment do I need for the Plank?

None. The Plank is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Plank?

A typical prescription for the Plank is 2–4 sets of 30–60 seconds. Rest about 45–75 seconds between sets.

Is the Plank good for beginners?

Yes. The Plank is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.