Core · 20–60 s
Plank
Learn Plank with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Rectus abdominis, Transverse abdominis, Internal and external obliques.
- Equipment
- Exercise mat
- Suggested tempo
- 20–60 s
PRIMARY MUSCLES
Rectus abdominis · Transverse abdominis · Internal and external obliques
SUPPORTING MUSCLES
Transverse abdominis · Internal and external obliques · Spinal erectors · Gluteal muscles
Setup
- Place the forearms on the mat with the elbows directly below the shoulders and feet about hip-width.
- Support on the toes, lift the knees, and contract the glutes and abdomen together.
- Create a straight line from the head through the hips to the heels with shoulders away from the ears.
Execution
- Press the forearms down, stabilize the shoulder blades, and keep the abdomen and glutes contracted.
- Imagine drawing the elbows and toes together without actually moving.
- Keep the pelvis from sagging or lifting while continuing to breathe.
- Lower the knees before the alignment begins to fail.
Breathing
- Inhale into the sides and back of the waist, then exhale as the ribs draw toward the pelvis and the abdomen braces.
- Continue breathing during the exercise instead of replacing core control with prolonged breath holding.
Common mistakes
- The hips sag into lower-back extension or rise too high.
- The elbows sit too far forward while the shoulders shrug and the head lifts.
- Breathing stops and the hold continues after alignment has failed.
Safety
- Begin with a range, repetition count, or hold time that preserves a neutral spine and normal breathing.
- Secure the bar, wheel, cable, rope, and mat and keep the surrounding area clear.
- Stop and seek qualified help for sharp pain, numbness, or dizziness involving the lower back, neck, shoulders, or abdomen.
RELATED MOVEMENTS
Explore more exercises for this body area
