Plank

Calisthenics / Intermediate

11 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 00:01:14
    average time
  • 00:45:00
    best time
  • 440
    times logged
  • #9
    popularity rank

Average Sitewide Plank Time

  • 00:01:20
    average time
  • 00:45:00
    best time
  • 284
    times logged
  • #15
    popularity rank

Average Male Plank Time

  • 00:01:21
    average time
  • 00:14:35
    best time
  • 76
    times logged
  • #6
    popularity rank

Average Female Plank Time

How to do the Plank:

Muscles Worked

Shoulders secondary Lower back secondary Abs primary Muscles diagram

Details

The plank is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the shoulders and lower back ...more

The plank is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the shoulders and lower back.

The only plank equipment that you really need is the following: exercise mat. There are however many different plank variations that you can try out that may require different types of plank equipment or maye even require no equipment at all.

Learning proper plank form is easy with the step by step plank instructions, plank tips, and the instructional plank technique video on this page. The plank is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the plank video, learn how to do the plank, and then be sure and browse through the plank workouts on our workout plans page!

Tips

  1. Be sure to breathe deeply and quickly, while keeping your core tight.
  2. Hips must not sag. Fight to keep hips in line with the rest of your body.
  3. Place a mat under your elbows and forearms to relieve any unnecessary discomfort.
  4. Try putting a PVC pipe or broomstick on your back next time you do a plank. It should touch the top of your tailbone, your upper back and the back of your head. That's how you know you're in a neutral position and performing them correctly.

Variations

  1. Perform with knees on the ground and ankles crossed in the air. This is an easier version for those who are having trouble with a traditional plank.
  2. Have a partner place a weighted plate on your lower back while performing the exercise.
  3. Perform an extended plank. This is a harder variation. Place weight on hands, instead of forearms. Except your hands are out in front of your head on the ground.

Other Names

  • Forward Plank

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

6 Reviews

  • pat1
    about 3 years ago
    #

  • ppossin1
    almost 3 years ago
    #

  • lindepl1
    over 2 years ago
    #

    A nice one if you enjoy getting noticably better. Try holding the plank for an increasing amount of time each workout.

  • ToMWP
    almost 2 years ago
    #

    Seems easy ... but isn't!

  • NAC
    over 1 year ago
    #

    I really like the plank for strengthening my core stability, lower back and abs. This is another 0 excuse exercise, you can do it any time any where. That is enough by it's self to make the plank awesome! When executing the plank I try to flex as hard as a can, keep my back straight and my form good that always yields the best results! Also if the plank is hard for you starting out you can always modify it as shown here.
    http://0.tqn.com/d/exercise/1/0/D/b/modifiedplank.jpg If your looking for more of a challenge there are tons of planks variations! check out this list! http://www.phillymag.com/be-well-philly/2013/03/12/25-plank-variations-absolutely/

  • MC24
    about 1 year ago
    #

    If you're new to working out I recommend plank for core stability work! It's a great place to start because it stabilizes and strengthens those core muscles that are so important for every other movement. If you're a pro I'd recommend the plank just the same! It's an all around awesome exercise.

Equipment Needed

Tips

  1. Be sure to breathe deeply and quickly, while keeping your core tight.
  2. Hips must not sag. Fight to keep hips in line with the rest of your body.
  3. Place a mat under your elbows and forearms to relieve any unnecessary discomfort.
  4. Try putting a PVC pipe or broomstick on your back next time you do a plank. It should touch the top of your tailbone, your upper back and the back of your head. That's how you know you're in a neutral position and performing them correctly.

Variations

  1. Perform with knees on the ground and ankles crossed in the air. This is an easier version for those who are having trouble with a traditional plank.
  2. Have a partner place a weighted plate on your lower back while performing the exercise.
  3. Perform an extended plank. This is a harder variation. Place weight on hands, instead of forearms. Except your hands are out in front of your head on the ground.

Other Names

  • Forward Plank

Types

  • Force Type: N/A
  • Mechanics Type: Isolation