Core
Hold Strong: The Complete Plank Guide
Quick Answer: The plank is an isometric core exercise that strengthens the entire midsection including abs, obliques, and lower back. It builds the core stability needed for almost every movement.
Difficulty
Beginner
Calories/Min
3-5
Equipment
None
Muscles
Rectus Abdominis, Obliques
Move
Your daily movement app
Master the Plank: Form, Variations & Progression
1
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
2
Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
Exercise Form
1
2
Benefits of Plank
- ✓Builds total core strength and stability
- ✓Helps prevent and reduce back pain
- ✓Improves posture
- ✓No equipment needed
- ✓Can be done anywhere
Pro Tips
- 💡Start with shorter holds and build up
- 💡Focus on quality over duration
- 💡Breathe steadily throughout
- 💡Time your planks with the Move app timer
Common Mistakes to Avoid
✗Letting hips sag toward the floor
✗Piking hips up too high
✗Holding breath
✗Looking up (strains neck)
Plank Variations
High plank (on hands)
Side plank
Plank with leg lift
Plank shoulder taps
Walking plank
Track Your Plank with Move
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