Exercise Tutorial: How to do the Plank

The plank is one of the most common ab exercises out there.

But don’t let its simplicity fool you.

The humdrum Plank allows you to develop more tension in the core to prevent extension.

How To Perform the Plank Properly

  1. Start with your forearms on the ground and your feet together.
  2. Bring your hips off the ground.
  3. At the top of the plank think about pulling your hips to your chest.
  4. Push away the floor pressing through your forearms.
  5. Hold for prescribed time.

Note: Don’t let your low back arch, or hips to sag.

You can either go for a set time. 30-60 seconds is a good starting place. Or hold for a specific number of big breaths

Once you master the basics, there are a gluttony of variations at your disposal.

Plank Variations

When you can hold a plank longer than a teen can go without checking social media updates…

it’s time to move on to more difficult variations.

One Arm Reaching Raise

Single-Arm Plank Plank

Single Leg Plank

Alternating Leg & Arm Raise

One-off Plank Variations

Add some spice to your workouts with these riffs on the standard plank. While not exactly your typical plank, these exercises are close cousins. They are more challenging, provide your core and your brain with a different stimulus.

FREE 5-Day Email Course

Look like an athlete without giving up your favorite foods or living in the gym.