Plank

A fundamental core stabilization exercise performed in a prone position supported by forearms and toes, holding the body in a straight line.

Instructions

1. Get into a prone position on the floor, supporting your weight on your forearms and toes.
2. Position your forearms with elbows directly beneath your shoulders.
3. Keep your body straight at all times, forming a line from head to heels.
4. Engage your core, glutes, and leg muscles to maintain this neutral alignment.
5. Avoid letting your hips sag or pike upward; maintain a stable position.
6. Hold this position for as long as possible while maintaining proper form.
7. Rest and repeat for the prescribed number of sets and duration.

Tips

• Focus on quality over duration; proper form is more important than holding longer.
• To increase difficulty, raise one arm or leg while maintaining the plank position.
• Keep your gaze slightly forward and down to maintain a neutral spine.
• Breathe steadily; avoid holding your breath during the hold.
• If you feel lower back pain, engage your core more and ensure your hips are not sagging.
• Variations include plank with shoulder taps, plank jacks, and side planks for added challenge.
• Planks are excellent for building foundational core strength and endurance.