How to Do a Plank

Strengthening the core is an important aspect of any workout regimen. Not only does a strong and solid core look and feel good, more importantly, it helps to stabilize, balance, and power the body during just about every other activity.1



Core strength is the basis for all coordinated and powerful athletic movements. A strong core can reduce stress on the joints and allow you to achieve better posture.2


The plank exercise can also be used as the basis for a core muscle strength and stability test. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it can also help to boost your calorie burn.3

Step-by-Step Instructions
0:52
Watch Now: Perform the Plank Exercise to Improve Core Strength
Select a position where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours. You can choose whether to perform plank on your palms or your forearms, as shown in the video above.

Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
Hold this position for 10 seconds. Release to floor.
Over time work up to 30, 45, or 60 seconds.
Common Mistakes
Avoid these errors to get the most out of this exercise and to avoid strain or injury.


Arching your back: If you arch your back you are not engaging your abdominals sufficiently and you are putting more of the weight onto your arms. Check to be sure you are keeping your shoulders down and wide.
Sagging your hips: Your hips will start sinking once your abs have reached their fatigue limit. That's a sign it's time to end your plank. If it seems your hips are sagging from the beginning, try separating your feet a bit wider and focus on engaging your abs.
Tilting your head up: Your neck should be in line with your body, not tilted up, which could strain the neck. Keep your gaze down at the floor.
Modifications and Variations
There are several variations of the plank that further work the core muscles to build strength and stability. As well, there are ways to modify it if you are a beginner.

Need a Modification?
If you find the plank difficult at first, try these two variations as you build up strength.

Tabletop Plank
Aerobic exercise In general, aerobic exercise is one of the best activities that a person can do, as it is beneficial to him in all respects and aspects. Exercise has the ability to develop and improve the human body, increase its fitness, and protect it from various diseases, some of which may cause death if not done. It is remedied and treated early, as it increases the person's self-confidence, keeps him away from worry and distress, helps him build strong and strong social relationships, and many other benefits. The plank exercise is one of the most prominent exercises that can provide a person with many benefits on a plate of gold, the plank exercise, and it is one of the exercises that has spread and became famous in recent times, due to its great and important benefits for the human body, and the following is how to perform this exercise in addition to the most prominent The benefits that a person can derive from persevering in its practice. How to perform the plank exercise The person lies on the ground on his stomach, then supports his body and raises it on the toes and forearms, with the need to tighten the muscles of the entire body to prevent pain that may arise in the feet and arms, and must continue in such a position for half a minute with rest and re-exercise once Others, and care must be taken to maintain this exercise on a daily basis while gradually increasing the duration of the exercise daily, until the duration is prolonged, and the body gains greater benefit. The benefits of the plank exercise strengthen the muscles of the human body, specifically the abdominal muscles, in addition to the buttocks, and the buttocks with each other. It also helps to increase the flexibility of the human muscles that surround the collarbone, and the back, which surrounds his shoulders. Significantly reduces neck pain in humans, in addition to relieving lower back pain, and hence the plank exercise has the ability to tighten the muscles in such areas. It treats the problem known as cellulite, and cellulite is one of the problems that often come to women, and it is the fatty lumps that accumulate under the skin, making the outer surface crooked and uneven, and this exercise reduces the entire sagging that exists and accumulates in the buttocks, and buttocks. It improves the balance of the human body, by forcing some parts of the body to be based through certain positions while performing this exercise, and increasing the balance of the body increases the mental balance of the person. It improves the mood of the person by loosening the muscles that stiffen while sitting for long periods of time, as this helps to improve the person’s psyche and adjust his mood, as sitting for long periods of time disturbs them.
Many people do the plank exercise and want to know its benefits for body sculpting, and these exercises have spread recently because they have yoga-like poses, which gives you a slim body and helps you improve the mood. Is this realistic? Therefore, it is important to know the benefits of the plank exercise to tighten the abdomen, its importance in sculpting the waist, and the steps to do it. Content The importance of the plank exercise Women are looking for these exercises to get rid of excess fat on the sides area. It is important for those who suffer from excess weight on the waist and want to get a slim body, but it is also important for men to support the tendons of the legs and strengthen the muscles of the forearm, and important for tightening the chest muscles, so It has become common in gyms.
Tabletop
Verywell / Ben Goldstein

Practice plank from a tabletop position by actively pressing into your hands and pulling your abs in, which will help you learn how to keep your spine neutral, as pictured above. You can also tuck your toes under and practice lifting your knees slightly off of the floor. Doing a plank with your knees bent and lifted can help take some of the pressure off of your feet as you build core strength.

Incline Plank


You could also do an incline plank with your forearms or palms resting on a bench or step. Simply place your forearms or palms on a flat, elevated surface with your elbows directly under your shoulders. Walk your feet back until your body forms a straight line on a diagonal. Pull your abs in as you tuck your tailbone slightly and actively press into your forearms or palms.


Up for a Challenge?
Try these variations to change up your plank and challenge your core strength even more.

Plank With Leg Lift

Forearm plank with leg lift
Verywell / Ben Goldstein

In order to perform a plank with a leg lift, start in the same plank position as above with your forearms and toes on the floor. To make this exercise a bit easier, you can perform the movement on your hands rather than your forearms.


Slowly raise one leg 5 to 8 inches off the floor
Count to two and slowly lower your leg to the floor.
Switch legs and repeat.
Do two to three sets of 10 reps.
Plank With Arm Lift

Forearm plank with arm lift
Verywell / Ben Goldstein

Another way to add variety to the basic plank is to add an arm lift, either by pressing into the opposite forearm or palm. To perform a plank with an arm lift, follow these steps:

Start in the same plank position as above.
Carefully shift your weight to your right forearm (or palm).
Extend your left arm straight out in front of you.
Hold for three seconds while keeping your core tight.
Slowly bring your arm back to starting position.
Switch arms and repeat.
Do two to three sets of 10 reps.
Sets of Shorter Planks

Rather than doing a single plank for 30 seconds or more, some exercise routines say there are good benefits for doing a 10- to 15-second plank, resting for 30 seconds, and doing three to five sets. Your total time spent in the plank in an exercise session should be 60 seconds or less.


Safety and Precautions
You should not do planks if you have a shoulder injury. If you feel shoulder pain, end the exercise. In pregnancy, planks are considered safe for most people though there may be a concern for placing stress on the abdominal wall.4 It may be best to modify the plank and do a side plank or an incline plank. Talk to your doctor or physical therapist to see if this is an appropriate exercise.