Ab wheel rollout
Same movement pattern
Full guide coming soon
Plank
The plank is a hold on your forearms and toes with your body in a straight line. It trains your abs to stop your hips from sagging, and you measure it in seconds, not reps.
- Beginner
- Isolation
- No equipment
- abs
Left: start position. Right: end position. Orange: the muscles that work.
How to do the plank
- Kneel on a mat and place your forearms on the floor with your elbows directly under your shoulders.
- Step your feet back one at a time until your legs are straight and you rest on your toes.
- Squeeze your glutes and pull your ribs down toward your hips.
- Make a straight line from your head through your hips to your heels. Look at the floor just in front of your hands.
- Breathe steadily and hold the position for the time in the table.Breathe
- Lower your knees to the floor to finish, before your hips begin to sag.
Breathing. Keep breathing for the whole hold. Take short, calm breaths while your abs stay tight. Do not hold your breath.
Tips
- Push the floor away with your forearms, so your upper back stays slightly rounded and your chest does not sink.
- To make a plank harder without more time, move your elbows a little forward of your shoulders.
Muscles worked
The plank works mainly the abs.
- Abs (core) (main muscle)
- Obliques (also works)
- Glutes (also works)
- Shoulders (front and side delts) (also works)
| Muscle | Role |
|---|---|
| Abs (core) | Main worker. The abs stop your lower back from sagging toward the floor while gravity pulls your hips down. |
| Obliques (also works) | Help to brace the trunk and keep your hips level, so they do not tilt or turn. |
| Glutes (also works) | Hold the hips in line with the body. A strong glute squeeze also helps to keep your lower back flat. |
| Shoulders (front and side delts) (also works) | Hold your upper body up on your forearms and keep your chest from sinking between your shoulder blades. |
Sets, reps and rest
| Goal | Sets | Time | Rest |
|---|---|---|---|
| Beginner (first weeks) | 2 | 20-40 s hold | 60 s |
| Build muscle | 3 | 20-40 s hold | 60 s |
| Get stronger | 3 | 20-40 s hold | 90 s |
| General fitness | 2 | 20-40 s hold | 60 s |
| Fat loss (with more daily activity) | 2 | 20-40 s hold | 45 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Hips sagging
Why it matters: The lower back arches and takes the load that the abs should hold.
Fix: Squeeze your glutes and pull your ribs down. End the hold when you cannot keep the line.
-
Hips piked high
Why it matters: A high pike shortens the lever, so the abs do much less work.
Fix: Lower your hips until your body makes one straight line. A mirror or a phone video helps you check.
-
Holding your breath
Why it matters: Breath holding makes the hold feel harder and can raise your blood pressure.
Fix: Take short, calm breaths while you keep your abs tight.
-
Chasing very long holds with poor form
Why it matters: Once your form breaks down, extra seconds train you to hang on your lower back.
Fix: Stop the hold when your form fails. Make the plank harder rather than longer.
Make it easier or harder
- Easier Dead bug
- This exercise Plank
- Harder Side plank
If you cannot do clean reps yet, start with the dead bug. When you can do every set at the top of the rep range with good form, move to the side plank.
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Hanging knee raise
Same movement pattern
Full guide coming soon
Cable Pallof press
Same movement pattern
Full guide coming soon
Dead bug
Same movement pattern
Full guide coming soon
Hollow hold
Same movement pattern
Full guide coming soon
Bird dog
Same movement pattern
Full guide coming soon
What you need
No equipment You can do this exercise anywhere.
Take care if
This exercise loads the shoulder. If your shoulder hurts, stop. Options that do not load the shoulder in the same way: Cable Pallof press, Dead bug. For pain that does not go away, see a doctor or a physiotherapist.
If your lower back or shoulder hurts during the hold, stop. Try a plank on your knees or with your forearms on a bench.
Questions
What muscles does the plank work?
The plank works mainly the abs, with help from the obliques, glutes and shoulders. All of them work to hold your body still rather than to move it.
How do I make the plank easier?
Do the plank on your knees, or put your forearms on a bench so your body is at an angle. The dead bug is another easy start, because you lie on your back and train the same abs.
How do I make the plank harder?
Try the side plank, lift one foot or one arm, or set your forearms on an unstable surface. An EMG study found higher ab activity in planks done with instability devices, such as a suspension strap or ball, than in the normal plank.
Is it better to brace or to suck in your stomach?
Brace. A position stand on core training reports that bracing your abs gives more spinal stability than pulling the belly button in, which is called hollowing.