A simple yet powerful exercise to help you build a strong core. Planks are a very common exercise although despite that, they are often performed incorrectly.
While there are many plank variations to be considered, this page is just going to focus on the foundations of performing a straight forward plank correctly.
How to perform a plank
The most common plank is performed on elbows, however, if you prefer, you can plank in ‘press up’ position with your hands on the floor. Both have their place, but either or is acceptable.
Simply assume and remain in the fixed plank position for as long as possible.
Plank: Common mistakes to avoid
Common mistakes are either raised or sagging hips. Both will hinder your results so be sure to keep your hips in line with the rest of your body.
As always, you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.
Reps and sets
As with all exercises, this should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.
Beginners should keep it simple; 3-4 plank holds for as long as possible is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.
More advanced lifters should consider their current strength and goals.
Beyond the plank...
More abs & core exercises coming soon...
Just so you know, this list of abs & core exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.