CoreBeginner
Photo: PTPioneer.com (CC BY 2.0) Plank
Target Muscles
Core (Rectus Abdominis, Transverse Abdominis)
Secondary Muscles
Shoulders, Glutes
Equipment
No Equipment
Sets/Reps Guidance
Beginners: 3 sets of 20-30 second holds. Intermediate/Advanced: 3-4 sets of 45-60+ second holds.
Instructions
Starting Position: Rest on your forearms and toes, elbows directly under your shoulders.
Movement: Keep your body in a straight line from head to heels by bracing your core and squeezing your glutes. Hold this position for the target duration without letting your hips sag or pike up.
Breathing: Breathe steadily and continuously throughout the hold — do not hold your breath.
Common Mistakes
- Letting the hips sag toward the floor.
- Raising the hips too high, turning it into a pike position.
- Holding your breath instead of breathing normally.
Safety Considerations
- Stop if you feel lower back discomfort — this usually means the hips have sagged.
- Quality of form matters far more than duration.
Frequently Asked Questions
There is no magic number — a well-held 30-45 second plank with perfect form is more valuable than a 2-minute plank with sagging hips.