CoreBeginner
Plank
A quiet, isometric hold that builds a solid, stable core.
- Primary muscles
- Core, shoulders
- Suggested target
- 3 sets × 30 seconds
- Difficulty
- Beginner
Why it helps
A core that holds still under tension is what keeps your lower back from taking the strain when you lift, twist, or sit for long stretches. This is that training, in its plainest form.
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.
Muscles worked
Primary
- Rectus abdominis
- Transverse abdominis
- External oblique
Secondary
- Anterior deltoid
- Serratus anterior
Stabilizers
- Erector spinae
- Gluteus maximus
- Quadriceps
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.