Movement overview

The plank is an isometric core exercise that involves maintaining a position similar to a push-up for the maximum possible time. It primarily targets the abdominal muscles, but also engages the shoulders, back, and glutes. This exercise helps improve core strength, stability, and endurance.

Step-by-step cues

1. Start by lying face down on the floor.
2. Position your elbows directly under your shoulders and place your forearms on the ground.
3. Lift your body off the ground by engaging your core muscles, keeping your body in a straight line from head to heels.
4. Keep your feet together and toes on the ground.
5. Hold this position while maintaining a neutral neck and spine alignment.
6. Breathe steadily and hold for the desired duration.

Technical tips

• Ensure your elbows are aligned under your shoulders to avoid unnecessary strain.
• Engage your core by pulling your belly button towards your spine.
• Keep your body in a straight line; avoid sagging hips or raised buttocks.
• Focus on maintaining a steady breathing pattern to help maintain the position longer.
• If new to planking, start with shorter durations and gradually increase as you build strength.
• To increase difficulty, try lifting one leg or arm while maintaining balance.