Type: Core · Difficulty: Beginner
Muscles worked: abs, lower back (lumbar muscles), shoulders (deltoids) and glutes.
The plank is the basic core hold: keep the body in one straight line, resting on the forearms and the balls of the feet. No movement at all, yet the whole core is working. Do it two or three times a week, at the end of a session or on its own, in just a few minutes.
The position
The steps
- Lie face down and place your forearms on the floor, elbows directly under your shoulders.
- Push up onto your forearms and the balls of your feet, legs straight.
- Tighten your abs and glutes: your body forms one straight line from head to heels.
- Look at the floor, slightly ahead of your hands, to keep your neck in line with your back.
- Hold the position for 20 to 45 seconds for your level, breathing calmly, then lower your knees to the floor to stop. If you are just starting out, 10 to 20 seconds is enough.
Why this exercise
- A solid core protects your back. It spreads the load when you carry, lift or bend over, instead of leaving everything to your lower back.
- It works the deep core muscles, not just the surface abs. Those muscles stabilize your spine all day long.
- Zero impact and gentle on the joints. It can be done anywhere, in a few minutes, without disturbing anyone.
Common mistakes
- Hips rising toward the ceiling: the abs stop working hard enough.
- Back arching and hips sagging: the load shifts into the lower back.
- Holding your breath: breathe slowly for the whole hold.
- Head dropping or lifting too high: keep your eyes on the floor to line up your neck.
Adjust the difficulty
- Easier: rest your knees on the floor, keeping the straight line from knees to head. Start with holds of 10 to 20 seconds.
- Harder: build the hold time up little by little, or lift one foot off the floor for a few seconds while keeping the hips steady.
- The pace: 3 sets of 20 to 45 seconds for your level, with one minute of rest between sets. End the set as soon as your hips start to sag.
In case of pain
Stop the exercise as soon as you feel pain. Muscle fatigue is normal, pain is not. If the pain comes back or persists, see a health professional.
