Plank
Target Muscle Group:
Core, Obliques
Equipment Required
None
Experience Level:
Beginner
Secondary Muscles
Glutes, Shoulders
Ideal sets & reps:
3 reps of 60sec each
Jump to Instructions

Benefits

  • 1. By engaging and strengthening the core muscles, planks can improve your core stability and support proper posture.
  • 2. Planks contribute to the overall strengthening of your body, improving functional strength for daily activities and other exercises.
  • 3. Strengthening your core muscles through planks can help prevent injuries, particularly those related to the lower back and spine.
  • 4. Regularly performing planks can help counteract the negative effects of prolonged sitting, which often leads to rounded shoulders and a slouched posture.
  • 5. While planks primarily focus on strength, they also stretch and lengthen muscles in the posterior chain, such as the shoulders, hamstrings, and arches of the feet.

Instructions

  • 1. Start by getting into a push-up position, with your hands directly beneath your shoulders and your toes on the ground.
  • 2. Engage your core muscles by drawing your navel toward your spine. Your body should form a straight line from your head to your heels.
  • 3. Keep your gaze down, looking at the floor, to maintain a neutral neck position. Maintain a tight and engaged core throughout the exercise.
  • 4. Hold this position for the desired duration. Beginners can start with 10-20 seconds and gradually increase the time as they build strength and endurance.
  • 5. When you're ready to finish, slowly lower your knees to the ground, or gently drop back to your forearms if you were performing a high plank.

Points to remember

  • 1. Maintain a straight line from your head to your heels. Avoid sagging or raising your hips too high, as this can compromise the effectiveness of the exercise.
  • 2. Remember to breathe regularly and deeply while holding the plank. Inhale and exhale in a controlled manner to oxygenate your muscles and maintain focus.
  • 3. Keep your neck in a neutral position, looking down at the floor or a few inches in front of your hands. Avoid straining your neck by looking upward or downward.
  • 4. Focus on actively contracting your abdominal muscles throughout the entire exercise. Imagine pulling your belly button towards your spine to activate the deep core muscles.
  • 5. Your hands should be directly beneath your shoulders, and your weight should be distributed evenly between your hands and toes. Avoid shifting or rocking your weight from side to side.