Plank
🛡️ Deep Core & Stability · updated September 2026
⏱ 20–60 sec🔁 3 holds📶 beginner🌿 low-impact
Targets: entire core, shoulders, glutes
How to do it
- 1Place forearms on the floor, elbows under shoulders, legs extended behind you.
- 2Form one straight line from head to heels — squeeze glutes and brace your abs like someone's about to poke them.
- 3Breathe normally and hold. Start at 20 seconds; add 5–10 seconds each week.
- 4Rest 30 seconds between holds.
Form tips
- • Tuck the pelvis slightly — no sagging hips, no pike
- • Push the floor away through the forearms
- • Look at the floor to keep the neck neutral
Common mistakes
- • Hips sagging (strains the lower back)
- • Holding breath
- • Chasing minutes with bad form — a perfect 30s beats a sloppy 2min
