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how to do plank

Holding still sounds easy until you try it: the forearm plank teaches your abs and obliques to stop your hips from dropping, which is exactly the job they do when you carry groceries or brace for a push-up. Resting on your forearms rather than your hands takes pressure off the wrists, so it's a friendly place to start core work if straight-arm planks bother you. The limitation is that very long holds bring little extra. Once a minute of steady form feels comfortable, squeezing harder or moving to a tougher variation will do more than holding for three.

▶ watch plank on the dedicated video page

primary musclesabs, obliques
also workslower back, shoulders
levelbeginner
equipmentnone — bodyweight
typetimed hold

how it’s done, step by step

  1. Begin by lying face down on the floor. Place your elbows directly under your shoulders and your forearms flat on the floor, parallel to each other.
  2. Engage your core and lift your body off the floor, forming a straight line from your head to your heels. Your elbows and toes should support your body weight.
  3. Hold this position, keeping your core tight and your body straight. Avoid letting your hips sag or rise too high.
  4. Maintain the plank position for the desired amount of time, focusing on your form and breathing steadily.

how much: Start with 3 rounds of 25–35 seconds, and add five seconds per round only when your hips stay level the whole time.

form tips from the wandelbar coaches

  • Drive your forearms down and push the floor away so your upper back rounds very slightly.
  • Tuck your tailbone and squeeze your glutes as if pinching a coin between them.
  • Pull your elbows toward your toes without actually moving them; you'll feel your abs switch on.

common mistakes

  • Hips piked high toward the ceiling — lower them until shoulders, hips and heels line up, checking with a phone video.
  • Head hanging so you stare at your feet — look at the floor just ahead of your hands and lengthen the back of your neck.
  • Holding your breath to survive the last seconds — breathe short and steady through your nose, and end the set when form breaks.

make it easier or harder

easier
A knee plank, with your knees down and a straight line from head to knees, shortens the lever while keeping the same position.
harder
Lift one foot a few inches off the floor for a single-leg plank, which forces your obliques to fight rotation.
plank on forearms: elbows under shoulders, body straight from head to heels
plank — correct starting position

similar bodyweight exercises

mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended bicycle crunches hollow hold: shoulders and straight legs lifted, lower back pressed flat hollow hold side plank on one forearm: hips lifted, body straight from head to feet side plank flutter kicks: legs straight and lifted, one slightly higher than the other flutter kicks heel touches: shoulders lifted, right hand reaching toward right heel heel touches

never wonder what to train next

plank is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

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