Plank

Running in place while bringing your knees up to waist level.

Low Intensity

The plank is an extremely effective isometric exercise that strengthens the entire core, including the abdominal muscles (rectus abdominis, transverse abdominis, obliques), lower back, and even the shoulders, chest, and glutes. It's a cornerstone of core stability and can contribute to better posture, reduced back pain, and improved overall functional fitness.

Here's how to perform a proper plank, along with common mistakes to avoid and variations for different fitness levels:

How to Perform a Proper Plank (Forearm Plank)

The forearm plank is the most common and often recommended starting point.

1. Starting Position:

   • Lie face down on the floor with your forearms on the ground, elbows directly underneath your shoulders. Your forearms should be parallel, or you can clasp your hands together for a more stable base.
   • Extend your legs straight back, coming onto the balls of your feet. Your feet should be hip-width apart.
   • Your head should be in a neutral position, looking down at the floor to keep your neck aligned with your spine.
     
     
2. Engage and Lift:
   
   
   • Engage your abdominal muscles by drawing your navel towards your spine.
   • Tighten your glutes and quads.
   • Push off the floor, lifting your entire body so that only your forearms and toes are touching the ground.
     
     
3. Hold the Position:
   
   
   • Maintain a straight line from your head to your heels. Avoid letting your hips sag towards the floor or pike up towards the ceiling.
   • Keep your shoulders relaxed and away from your ears.
   • Breathe deeply and consistently throughout the hold. Don't hold your breath!
   • Hold for as long as you can maintain proper form, typically starting with 10-30 seconds and gradually increasing as you get stronger.

Common Plank Mistakes to Avoid:

• Sagging Hips: This is a common sign of core fatigue and puts strain on your lower back. If your hips start to dip, it's time to end the plank.
• Piking Hips (Butt too high): Raising your hips too high reduces the engagement of your core muscles. Maintain a straight line.
• Arching Your Back: This indicates insufficient abdominal engagement and can strain your spine.
• Shrugging Shoulders: Keep your shoulders relaxed and away from your ears. Press your forearms or hands firmly into the ground.
• Looking Up or Down Too Much: This can strain your neck. Keep your head in a neutral position, gazing at the floor.
• Holding Your Breath: Breathe steadily throughout the exercise.
• Planking for Too Long with Poor Form: It's better to hold a plank for a shorter duration with perfect form than a longer duration with poor form.