Plank tutorial
The plank is a static core exercise where you hold your body in a straight line on your forearms and toes. It builds spinal stability, abdominal endurance and pelvic control, and can be scaled for every level.
How to perform
- Lie face down with your forearms under your shoulders.
- Place your feet together or hip-width apart on your toes.
- Brace your abs and glutes and lift your body off the floor.
- Keep your head, shoulders, hips and heels in one straight line.
- Press your forearms into the floor and keep your shoulder blades spread.
- Hold for 20–60 seconds, then lower your knees gently to the floor.
Breathing: Breathe slowly and steadily throughout the hold, in through the nose and out through the mouth, without holding your breath.
Key tips
- Squeeze your glutes so your lower back doesn't sag.
- Look at the floor just ahead of your hands to keep the neck neutral.
- Prioritise good form over longer hold times.
Common mistakes
- Letting the hips sag and arching the lower back.
- Piking the hips too high.
- Holding the breath during the hold.
Safety: People with back or shoulder pain can start with a kneeling plank or a hands-on-bench incline plank.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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