Strength · Beginner
Plank
The plank is a hold — not a movement — where you support your body in a straight line on your forearms and toes. It builds the deep core and back muscles that keep you upright, protect your spine, and make everyday tasks like carrying groceries or getting up from a chair feel easier. Unlike crunches, it works your whole midsection without bending your neck or straining your lower back. A few seconds of solid plank work goes a long way.
Category
Strength
Difficulty
Beginner
Equipment
Bodyweight
MET
3.5
Primary muscles
The movement
Form cues
- 01
Lie face down, then prop yourself up on your forearms — elbows directly under your shoulders, not out in front.
- 02
Curl your toes under and lift your hips off the floor so your body forms one straight line from head to heels.
- 03
Squeeze your stomach muscles like someone is about to gently poke you in the belly — keep that tension the whole time.
- 04
Press your forearms into the floor as if you're trying to push the ground away from you; this keeps your shoulders from sagging.
- 05
Keep your neck long and relaxed — look at a spot on the floor about a foot in front of your hands, not straight down.
- 06
Squeeze your thighs gently so your kneecaps lift — this keeps your legs active and your lower back from drooping.
- 07
Breathe steadily; don't hold your breath. Inhale through your nose, exhale through your mouth.
Dosage
How long, how many
Sets
3
Reps
10-30 sec hold
Rest
60 sec
Watch for
Common mistakes
Hips sagging toward the floor — if your lower back feels compressed or arched, your hips have dropped; lift them until your body is level.
Hips piked too high in the air — if your backside is pointing at the ceiling, lower your hips until your body is a straight plank, not a tent.
Elbows too far forward — if your shoulders feel like they're hanging, slide your elbows back directly under your shoulders.
Holding your breath — if you can't speak a short sentence out loud, you're bracing too hard; ease off slightly and breathe.
Head drooping toward the floor — if your chin is nearly touching the ground, lift your gaze slightly so your neck stays in line with your spine.
Trying to hold too long and losing form — if your hips start to drop or you're shaking uncontrollably, stop and rest; a 10-second perfect plank beats a 60-second sloppy one.
Scale it
Easier and harder variations
Easier
Do the plank on your knees instead of your toes — keep the straight line from head to knees and don't let your hips sag.
Use this when holding a full plank for even 5 seconds feels too difficult, or when you're just starting out.
Easier
Place your forearms on a sturdy countertop or the back of a couch instead of the floor — the more upright the angle, the less load on your core.
Good option if getting down to the floor and back up is difficult, or if wrist and shoulder discomfort makes floor work uncomfortable.
Harder
Slowly lift one foot an inch off the floor, hold for 3 seconds, lower it, then switch sides — keep your hips level the whole time.
Try this once you can hold a solid plank for 30 seconds without form breaking down.
Note
If you have a shoulder or wrist issue, do the incline version on a countertop or wall — this dramatically reduces the load through those joints while still working your core.
Use for rotator cuff problems, recent shoulder surgery, or wrist pain.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
- wger · CC-BY-SA 4.0
- free-exercise-db · Unlicense / Public Domain
- claude