Exercise guide · beginner
Plank
The plank is a foundational bodyweight isometric exercise targeting the abs, with secondary engagement of the shoulders, lower back, and glutes. It involves maintaining a rigid straight-body position on the forearms to build core endurance, spinal stability, and full-body tension.
- Equipment
- bodyweight
- Typical range
- 10–15 seconds
- Also works
- shoulders, back, glutes
01 · Set up
Set a stable base for Plank and align your joints before taking tension.
Brace your trunk while keeping your neck neutral and your breathing unforced.
02 · Perform
Build full-body tension and hold the intended position without drifting or sagging.
Take controlled breaths while maintaining the same joint positions.
End the hold when position or breathing can no longer remain controlled.
Coaching tips
- Brace before the hold begins.
- Breathe behind the brace.
- Finish the hold before position changes.
Common mistakes
- Holding the breath throughout the effort.
- Letting the hips or shoulders drift out of position.
- Extending the hold after control has been lost.
What it should feel like
Expect sustained effort through core while the joints remain steady.
Stop or modify when
End the hold if you cannot maintain position or if you feel sharp, sudden, or worsening pain.
Reviewed alternatives