A fundamental core conditioning exercise - the plank develops the abs without a crunch in sight.
- Primary Muscle: Abdominals
- Secondary Muscle(s): Back
- Difficulty: Beginner
- Also known as: Front Plank, Front Hold, Hover, Abdominal Bridge
- Optional: Weighted Vest
View Plank guide
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 movement. Build up the duration that 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 such a simple position 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 or more you can try training for more complex variations such as;
- Side Plank Star
- Jumping Jack Plank
Always consult your GP before undertaking any form of weight loss, fitness or exercise