Plank
- Works
- Abs
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
Cues
- Elbows under the shoulders.
- Squeeze glutes, tuck the ribs.
- One straight line, breathe.
Common mistakes
- Hips sag or pike.
- Holding the breath.
Where to start
Sets3
Reps30-60 s
Rest1 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.