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Planks
Intermediate

Planks

Planks are an isometric core exercise that builds strength and stability throughout the entire core, shoulders, and back.

Duration

5 min

Calories

15-25

Sets

3 sets

Reps

30-60 seconds

How to Perform

  1. 1

    Start in a push-up position

  2. 2

    Lower onto your forearms

  3. 3

    Keep your body in a straight line

  4. 4

    Engage your core and glutes

  5. 5

    Hold the position for desired time

Muscles Worked

CoreShouldersBackGlutes

Pro Tips

  • Don't let your hips sag or pike up

  • Keep your neck in neutral position

  • Breathe normally while holding

  • Start with shorter holds and build up

Benefits

  • Builds core stiffness and anti-extension strength

  • Supports posture and spinal stability

  • Low joint stress with high payoff

Common Mistakes

  • Holding breath and bracing incorrectly

  • Excessive arching of lower back

  • Shrugging shoulders towards ears

Exercise Variations

Knee Plank (Easier)

Wall Plank (Easier)

Side Plank (Moderate)

Plank with Leg Lift (Harder)

Alternatives

Side plankDead bugHollow body hold

Safety Notes

  • Stop if you feel lower back pain

  • Maintain proper form over duration

  • Build up time gradually

Tags

corestabilitybodyweight