Skip to content
BAFHA FITNESS

Plank

The fundamental isometric core endurance exercise: holding your body in a straight line.

Sets
3
Reps
30-60 s
Rest
45 s
Difficulty
Beginner
BodyweightSecondary muscles: Shoulders

Demonstration

Plank

Targeted Muscles

How to Perform

  1. 01Forearms on the floor, elbows directly under your shoulders.
  2. 02Form a straight line from head to heels.
  3. 03Hold the position by bracing your abs and glutes.

Form Tips

  • If your hips sag, the set is over; choose quality over duration.
  • Do not hold your breath; keep breathing rhythmically.

Other Core Exercises