Core · Bodyweight
Plank
Hold · forearms down, body in one straight lineBefore your first rep
- Elbows directly under your shoulders, forearms flat.
- Feet hip-width. Wider is easier, narrower is harder.
- Squeeze your glutes and stomach before you start the clock, not after.
The movement
- 1Set your forearms on the floor under your shoulders, elbows bent to 90 degrees.
- 2Lift your hips so your body forms a straight line from head to heels.
- 3Squeeze your stomach and backside and hold, breathing normally.
Watch out for
If your lower back starts to ache, the set is over. A shorter plank done well beats a long one done badly.
0/3
Start here
First time doing this
3 sets·30 sec reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Time
sec