CoreBeginner
Plank
A quiet, isometric hold that builds a solid, stable core.
- Primary muscles
- Core, shoulders
- Suggested target
- 3 sets × 30 seconds
- Difficulty
- Beginner
How to do it
- 1Set your forearms on the floor, elbows under your shoulders.
- 2Extend your legs, resting on your toes.
- 3Form one straight line from head to heels; brace your core and glutes.
- 4Breathe steadily and hold; don't let your hips rise or drop.
Beginner notes
Start from your knees and hold 15–20 seconds, building up over time.
Common mistakes
- Hips sagging toward the floor.
- Butt piking up.
- Holding your breath.
Progression
Add 5–10 seconds each week, or lift one foot slightly for a harder hold.
Safety
If your lower back aches, drop to your knees or shorten the hold.