Alternatives
- High Plank
- Side Plank
- Superman Plank
Summary
The plank is a foundational core stability exercise that targets the entire midsection. It’s a static hold that builds endurance and strengthens the spine, making it ideal for beginners and advanced athletes alike.
Benefits of the Plank
- Strengthens the deep core muscles
- Improves posture and spinal stability
- Enhances overall body control
- Requires no equipment
- Great for beginners or as a warm-up
Plank Muscles Worked
- Primary: Transverse Abdominis, Rectus Abdominis
- Secondary: Obliques, Erector Spinae, Shoulders, Glutes
Instructions
- Start on your elbows and toes, forearms parallel
- Keep your body in a straight line from head to heels
- Engage your core, glutes, and legs
- Avoid sagging or lifting the hips
- Hold the position while breathing steadily
- Maintain tension without moving
- Hold for the desired duration
Common Mistakes
- Dropping or raising the hips
- Letting the head hang or neck crane upward
- Holding breath instead of breathing steadily
- Arching the lower back
- Losing tension in the core or glutes