How to Do Plank
Step-by-step instructions, muscles worked and workouts that use the plank.
| Main muscles | Abs |
| Also works | — |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Abs & Core Workout for Intermediate6 exercises · about 45 min · BodyweightResistance Band Abs & Core Workout for Intermediate6 exercises · about 45 min · Resistance BandHIIT Fat-Burning Workout for Beginners (No Equipment)8 exercises · about 30 min · Bodyweight20-Min Home Fat BurnerFrom our videosCore Workout (No Crunches)From our videos
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Gear for this exercise
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: