Plank

CoreBodyweightBeginner

The plank is a fundamental core exercise that strengthens deep abdominals and improves trunk stability.

Sets

Reps

30-60s

Rest

45s

Instructions

1
Get into a push-up position but on your forearms, elbows directly under your shoulders.
2
Engage your abs, glutes and quads to maintain a straight line from head to heels.
3
Hold the position for the prescribed time while breathing normally, without letting your hips rise or sag.

Look at the floor just in front of your hands to keep your neck aligned with your spine.

If your hips start to sag, reduce the duration and build up gradually.

Squeeze your glutes and push your heels back for more stability.

A customized program with exercises tailored to your level and goals.