Video: “Core Exercise: Plank” by Children's Hospital Colorado on YouTube. Plays in YouTube's privacy-enhanced mode.
How to do it
A plank on your forearms builds core strength and teaches you to keep your body steady. Hold for the time shown in each set.
- Lie face down, then lift yourself onto your forearms and toes, elbows under your shoulders.
- Make a straight line from your head to your heels: squeeze your glutes and brace your stomach.
- Keep breathing steadily and hold the position.
- Lower your knees to the floor to rest.
Tips and safety
- If it's too hard, hold the plank with your knees on the floor.
- Don't let your hips sag or rise; stop the set when you can no longer hold a straight line.
Move within a comfortable range and stop if you feel pain. If you have an injury or health condition, check with a qualified professional first.
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