Plank
A guide to the Plank exercise for core strength and conditioning. A fundamental stability exercise that's highly recommended.
| Main muscle worked | Abs |
| Other muscle worked | Back |
| Equipment | Bodyweight only |
| Mechanics type | Isometric |
How to do the Plank exercise
The plank is a true stability exercise and is a highly effective way to build the core muscles without a crunch in sight. Build up the duration you hold the exercise to create a strong and defined core with impressive abs.
To perform the Plank exercise:
- Being face down resting your weight on your forearms and toes and pull your abs in tight.
- Maintain a hold where your body is in a straight line from shoulders to heels for as long as possible.
Note: Keep a straight back and don't allow your hips to sag throughout the exercise hold.
Beginning the Plank Exercise
The plank is a difficult exercise for something so simple but it's very rewarding. When first starting out simply hold the plank for as long as you can without compromising form. With practice you'll see results in a short space of time as you can hold the position for increasing durations.
Advanced Plank Exercises
When you've built a solid core and have enough abdominal strength to comfortably hold the plank for 2 minutes and more you can try training for more complex variations such as the Side Plank Star Exercise.
Disclaimer
Always consult your GP before undertaking any form of weight loss, fitness or exercise