Plank

The Plank is a beginner-level strength exercise that targets core, shoulders and supports glutes.

• Builds isometric core endurance that supports every other exercise.
• Strengthens shoulders and glutes as stabilizers.

1. 1

   Start in a forearm plank: elbows under shoulders, forearms on the floor.

2. 2

   Extend your legs back and lift your hips off the floor into one straight line.

3. 3

   Brace your core, squeeze your glutes and keep your neck neutral.

4. 4

   Hold for the prescribed time while breathing steadily.

• Quality over duration — 20 clean seconds beat 60 sloppy ones.
• Don’t let your hips sag or pike up; film yourself to check.
• If your form breaks, drop to your knees and finish the set there.

• Holding your breath.
• Sagging hips because the core gives out.

• Warm up before starting and stop immediately if you feel sharp pain.

Drop to your knees or raise your hands onto a bench to shorten the lever and make the hold easier.

1. 1.Extend your hold time by 5 seconds weekly.
2. 2.Add limb raises or shift to a high-plank bird-dog.

General guidance — adjust based on your experience and goals.