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how to do plank

Plank is a beginner-level bodyweight exercise that primarily works your abs and obliques, with support from your lower back, shoulders. No equipment needed — your bodyweight and a bit of floor space are enough.

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.

form tips from the wandelbar coaches

  • Engage your core throughout the exercise to maintain stability and support your lower back.
  • Keep your body in a straight line from head to heels, avoiding any sagging or lifting of the hips.
  • Keep your shoulders directly above your elbows to maintain proper alignment and reduce strain on your shoulders.
plank bodyweight abs exercise — proper form demonstration
plank — correct starting position

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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.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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