The plank is a static hold for your abs and core: it teaches you to keep the body straight under load.
1Starting position2End position
Setup
Forearms and toes on the floor, elbows under your shoulders. Body in a straight line from heels to head. Squeeze your glutes, tuck your pelvis, ribs down.
Execution
Prop yourself up on your forearms and toes, arms under your shoulders, body in a straight line — starting position.
Hold it for 30–60 seconds, keeping your lower back from sagging and your hips from rising. Go longer once that gets easy.
Common mistakes
Lower back sagging — squeeze glutes and abs; if you can't hold it, end the set.
Hips up high — that makes it easier and stops it working.
Holding your breath — breathe steadily without losing tension.
Holding for five minutes — once 60 seconds is easy, pick a harder variation instead of adding time.
