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BeginnerCoreBodyweightIsolation

Plank

A fundamental isometric core exercise that builds endurance in the entire anterior core, shoulders, and back.

Video DemonstrationRoyalty-free via Pexels
Plank demonstration

Visual demonstration — Plank

Muscles Worked

Rectus Abdominis (Primary)Transverse AbdominisObliquesErector SpinaeShoulders

Step-by-Step Instructions

  1. 1Start in a push-up position, then lower to your forearms
  2. 2Keep elbows directly under your shoulders
  3. 3Maintain a straight line from head to heels
  4. 4Engage your core by pulling your belly button toward your spine
  5. 5Hold for the prescribed time while breathing normally

Training Recommendations

Strength
Sets3-4
Reps30-60 sec
Rest60-90 sec
Hypertrophy
Sets3-4
Reps45-90 sec
Rest45-60 sec
Endurance
Sets3
Reps60-120 sec
Rest30-45 sec

Tips & Variations

  • Don't let your hips sag or pike up
  • Squeeze your glutes for added stability
  • Start with 20-30 seconds and build up

Common Mistakes to Avoid

  • Hips sagging
  • Hips piking too high
  • Holding breath

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