About the Plank

Type: Isolation
Level: Beginner
Muscle Groups: Abs, Lower Back
Equipment: None

Video: How To Do Plank

Plank Instructions

1. Lie down flat on your stomach on the floor (or on a mat).

2. Begin the plank exercise by raising your torso up off the floor on your elbows, and your feet up on your toes.

3. Hold yourself in position, keeping your body completely straight. Remain in place for as long as you are able to.

4. In the beginning, do the plank in sets of 3 exercises for 1 minute each. As you grow stronger, you’ll be able to hold the plank for upto 3 minutes comfortably.

How To: Plank

Plank exercise

Precautions and Tips for Plank

If you’re a beginner and don’t have enough core strength to manage a full plank, start with a variation that includes placing your knees on the floor. As you gain core strength, you can work up to lifting your knees up.

If you’re an advanced bodybuilder who wants to make the plank tougher on yourself, try raising one foot off the floor. If even that’s easy, raise one foot as well as the opposite hand off the floor, balancing on one foot and the other hand only.

Weighted planks are to increase the strength of your plank exercise by placing weight plates on your back to provide extra resistance.

Don’t let your body sag in the middle. You should stay completely straight all through the plank. Watch yourself in the mirror to make sure you’re keeping good form.


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