The plank is a basic bodyweight exercise that strengthens the core as well as the upper and lower body muscle groups. This isometric training exercise builds a full-body foundation while also improving joint stability.

Step by step instructions

Step Image

Exercise Steps 1


Lie on the floor with elbows directly beneath your shoulders and legs fully extended. Raise your torso into the air until it makes a straight line from your shoulders to your ankles. Tighten your stomach, squeeze your butt and hold this position for the desired amount of time.

Mistakes and Tips

  1. Do not allow your back to round.
  2. Do not allow your hips to drop or sag.
  3. Press your elbows into the floor and squeeze your glutes to maximize stability.

Advanced Variations