Back to Exercises
Beginner
Plank
Fundamental core exercise for stability
coreBodyweight
Instructions
- 1Start in push-up position with forearms on floor
- 2Place elbows directly under shoulders
- 3Extend legs back, resting on toes
- 4Keep body in straight line from head to heels
- 5Engage core and glutes
- 6Hold position for desired time
- 7Breathe normally throughout
Coaching Cues
- Keep hips level with shoulders
- Do not let lower back sag
- Keep head in neutral position
- Engage core throughout
- Keep shoulders away from ears
Common Mistakes
Hips sagging or too high
Fix: Keep straight line, engage core
Holding breath
Fix: Breathe normally
Shoulders shrugging
Fix: Keep shoulders down and back
Breathing
Breathe normally throughout the hold
Recommended Reps
3-4 sets holding 20-60 seconds
Safety Notes
- • Start with shorter holds
- • Stop if back pain occurs
- • Maintain proper form
- • Do not push through sharp pain
