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Core & Abs

How to do Plank

The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.

Difficulty
Beginner
Equipment
None or Yoga Mat
Sets & reps
3 holds of 20-60 seconds

Target muscles

  • Transverse Abdominis
  • Rectus Abdominis
  • Obliques
  • Erector Spinae

Also works

  • Deltoids
  • Glutes
  • Quadriceps
  • Serratus Anterior
PrimarySecondary
Technique

Step-by-step instructions

  1. Start in a push-up position, then lower onto your forearms, ensuring elbows are directly under shoulders and forearms are parallel or hands clasped.
  2. Your body should form a straight line from head to heels.
  3. Engage your core by drawing your navel towards your spine, and squeeze your glutes.
  4. Avoid letting your hips sag or pike up.
  5. Hold the position for the desired duration, breathing steadily.

Common mistakes

  • Hips sagging too low.
  • Hips piking too high.
  • Holding breath.
  • Letting shoulders shrug up to ears.

Benefits

  • Strengthens the entire core (front, sides, and back).
  • Improves posture and spinal stability.
  • Can help reduce back pain.
  • Builds isometric strength and endurance.

Building Core Endurance with the Plank

The plank is an isometric core exercise that strengthens the abdominals, back, and shoulders. It's foundational for core stability and overall strength.

Keep going

More Core & Abs exercises

Leg raises

Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

Intermediate Rectus Abdominis (Lower)

Opposite Arm to Leg Crunch

Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.

Intermediate Rectus Abdominis

V-ups

V-ups primarily target the abdominal muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, and obliques, while also engaging the hip flexors and lower back to a lesser extent.

Advanced Rectus Abdominis

Side plank

Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.

Intermediate Obliques

Bicycle crunch

Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.

Intermediate Rectus Abdominis

Bent over twist

Bent-Over Twists primarily target the obliques (internal and external), while also engaging the erector spinae (lower back), glutes, hamstrings, and deep core muscles for stabilization, promoting core strength and rotational control.

Beginner Obliques

Crunches

Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.

Beginner Rectus Abdominis

Sit-Ups

Sit-ups raise the whole torso from lying to sitting, working the abs and hip flexors through a full range of motion.

Intermediate Rectus Abdominis
Train Plank in 3D