Abdominals
Plank
3 × 30–60 sec · Beginner · Bodyweight
How to do it
- Set your forearms on the floor with elbows under your shoulders.
- Extend your legs behind you and form one straight line from head to heels.
- Brace your stomach as if about to be poked, and squeeze your glutes lightly.
- Breathe steadily and hold without letting your hips sag or pike up.
Coach tip: A perfect 30 seconds beats a sloppy two minutes; stop the set when your form breaks.
About this exercise
The core's job is to resist and transfer force — bracing the spine while the arms and legs move. Training it directly builds a brace you can use in every lift and every sport.
Primary muscles
Rectus abdominis, obliques
Also working
Transverse abdominis, hip flexors, spinal stabilisers
Common mistakes
- Pulling on the neck or rushing through reps
- Letting the lower back arch and take over the work
- Holding your breath for the whole set instead of breathing behind the brace
Form & safety — Exhale as you exert and keep your ribs down. Stop if you feel strain in your lower back rather than work in your abdominals.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.