How to do a plank

The plank is one of the best exercises you can do for your core.

The exercise builds strength in your core just by holding your body as hard as cardboard and as straight as a ruler. There is no other motion involved in planking—just holding the muscles in contraction with no motion in your joints.

It builds isometric strength, tones the abs and improves your posture.

The plank is an easy exercise to do. It requires no equipment or gym, so it can be easily incorporated into your workout regimen.

Here’s how to do a plank in 3 easy steps:

Forearm Plank

Forearm plank exercise

Steps 1: Get down on all fours with your palms flat, and hands directly under your shoulders (slightly wider than shoulder-width apart) just like doing a push-up.

Step 2: Contract your abs, squeeze your glutes to keep your body up and prevent your lower body from dipping and sticking up. Keep your belly button pulled in.

Step 3: Now from this position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your core, squeeze those glutes. Hold for 30-60 seconds. Rest and repeat for the prescribed number of sets.

Standard Plank

Standard plank exercise

Step 1: Get down on all fours as you would do for a pushup. Keeping your palms flat and hands directly under your shoulders slightly wider the shoulder-width apart. 

Step 2: Your body should form a straight line from your head to your ankle. Contract your abs to prevent your butt from sticking or dipping.  With your abs pulling in toward your spine, hold for 30-60 seconds.

Exercise Table

Reps Sets Level Location
Hold for 30 seconds 2-3 Easy Gym or Home

There you have it!

The proper way to do a plank exercise prevents injuries and maximizes the exercise's benefits.

How you tried holding the plank with proper form for 30, 45, 120 seconds? Let me know by leaving a comment below!


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