Plank

Calisthenics / Intermediate

18 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 00:01:11
    average time
  • 02:30:00
    best time
  • 335
    times logged
  • #9
    popularity rank

Average Sitewide Plank Time

  • 00:01:13
    average time
  • 02:30:00
    best time
  • 194
    times logged
  • #15
    popularity rank

Average Male Plank Time

  • 00:01:26
    average time
  • 00:45:00
    best time
  • 88
    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

13 Reviews

  • pat1
    over 3 years ago
    #

  • ppossin1
    over 3 years ago
    #

  • lindepl1
    almost 3 years ago
    #

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

  • ToMWP
    over 2 years ago
    #

    Seems easy ... but isn't!

  • NAC
    almost 2 years 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
    over 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.

  • iinskiyuki
    4 months ago
    #

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  • isiordiayongi
    3 months ago
    #

    er each one use, unplug a smoker from outlet.Sausage smokers is wiped down which includes a washcloth washed out with trouble.Be very careful when handling machine.
    Do not even overload lean beef smokers considering that the extra meat from the unit causes it to be diffier each one use, unplug a smoker from outlet.Sausage smokers is wiped down which includes a washcloth washed out with trouble.Be very careful when handling machine.



    Do not even overload lean beef smokers considering that the extra meat from the unit causes it to be difficult to scrub the inside the smoker.While cleaning the medial, be gentle in the components , nor use a good wash cloth loaded with water.If just one tries to try the smoking afficionado and water continues to not dried out, one can certainly either separate the smoking afficionado or adventure a fuse in your.



    Sausage smokers can be fun and user-friendly.They can add the latest dimension to help you ones grilling.Best however is that will homemade lean beef is more inexpensive and tastes more advanced than many keep bought manufacturers.

  • isiordiayongi
    3 months ago
    #

    f a rain shower room or snowstorm, and / or even kids' play for or next to a swimming pool area, on your laundry room or space table or bar the program can weather out.Leaving stormy clothing within the pile or wadded tightly to not have air distributed through it can cause mildew and mold.Boots will need to likewise come to bef a rain shower room or snowstorm, and / or even kids' play for or next to a swimming pool area, on your laundry room or space table or bar the program can weather out.Leaving stormy clothing within the pile or wadded tightly to not have air distributed through it can cause mildew and mold.Boots will need to likewise come to be aired available by taking out or flipping inside out the within lining.





    5.Do not allow wet washing laundry sit for for an extended time.Bundle it again immediately out of washer to make sure you dryer.You must wash damp shower towels promptly rather then putting them inside of a laundry package with various other dry dusty clothes.Have everyone belief towels and additionally washcloths soon after bathing in place of leaving individuals lying through piles.



    With a tiny bit of forethought plus effort, youre able to defeat form before that is needed over the home.Enlist without the intervention of each comparative to prevent your household mildew-free.

  • isiordiayongi
    3 months ago
    #

    ally thumbs will be short, and you have removed a person's wristwatch, anklet bracelets and jewelry, you must ensure that all personalized adornments worn by your patient, for example wristwatch, anklet bracelets, bangles, bracelets, earrings (other as compared to studs or really small rings), eyeglasses, and certain kinds of hearing-aid are especially removed.In addition, because enjoyment massage comes with cranio-facial massage therapies, the patient needs to be asked whether he (or she) is wearing lenses.If contact lenses are to be worn, the counselor should request they be taken off, otherwise, facial massage should be restricted for you to those areas well farally thumbs will be short, and you have removed a person's wristwatch, anklet bracelets and jewelry, you must ensure that all personalized adornments worn by your patient, for example wristwatch, anklet bracelets, bangles, bracelets, earrings (other as compared to studs or really small rings), eyeglasses, and certain kinds of hearing-aid are especially removed.In addition, because enjoyment massage comes with cranio-facial massage therapies, the patient needs to be asked whether he (or she) is wearing lenses.If contact lenses are to be worn, the counselor should request they be taken off, otherwise, facial massage should be restricted for you to those areas well far from the eye lids.



    Once the patient's various components of adornment are already removed, they should be placed in section of the procedure room at which he (or she) can know about their presence through the entire session with treatment.By lacking completely taken away from owner and also possessions, you'll have eliminated the opportunity of the person worrying within the safety associated with his (or her) things had you will placed them away from sight in another place.



    Together with your patient very well positioned supine to the couch, and possessing let your ex boyfriend see anyone wash your hands, you can be almost all set to begin the specific massage.But nevertheless, further basic measures needs to be taken through the actual treatment as two observations.You must make the most of every possibility to discover regardless of if the patient includes dentures, and whether he/she will be wearing an important wig.



    Observations of the kind must not surprisingly be made without the presence of patient's understanding; but the particular observations can be nevertheless quite necessary.In order to accidentally shift the hairpiece or dentures through massage, wouldn't only shatter his/her self-belief in an individual, it would most likely destroy his probabilities of relaxing through the current time of treatment solution.

  • eccolerorym
    about 2 months ago
    #

    baseball bat, ball plus a mitt from the very least.
    Clearly, the more damaging your match is, the a great deal more equipment you are likely to have to buy.Having an appropriate baseball equipment may be a prerequisite in order to joining almost any league, from frosh to elderly amateurs to make sure that the game is often as safe as possible.
    League teams ordinarily have some soccer equipment that's available for a bunch of their players to use.These are often times paid for by the company or maybe companies that will be sponsoring that one team.Such as the clothes, bats, catcher's products and helmets.Nonetheless, it is roughly the unique players to buy the rest from the equipment which includes running cleats because of their boots and additionally gloves.
    The expense of a different baseball kit can be hugely high, especially if you'd like the perfect.For example of this, a glove can cost you around one hundred bucks and buying top quality running cleats are not going to give one much change using seventy bucks.However, you are able to find these and various other pieces involving baseball apparatus available second hand.It is extremely important to check the amount of wear with any baseball bat, ball plus a mitt from the very least.



    Clearly, the more damaging your match is, the a great deal more equipment you are likely to have to buy.Having an appropriate baseball equipment may be a prerequisite in order to joining almost any league, from frosh to elderly amateurs to make sure that the game is often as safe as possible.



    League teams ordinarily have some soccer equipment that's available for a bunch of their players to use.These are often times paid for by the company or maybe companies that will be sponsoring that one team.Such as the clothes, bats, catcher's products and helmets.Nonetheless, it is roughly the unique players to buy the rest from the equipment which includes running cleats because of their boots and additionally gloves.



    The expense of a different baseball kit can be hugely high, especially if you'd like the perfect.For example of this, a glove can cost you around one hundred bucks and buying top quality running cleats are not going to give one much change using seventy bucks.However, you are able to find these and various other pieces involving baseball apparatus available second hand.It is extremely important to check the amount of wear with any items that you find for a yard purchase or thrift store are very important they continue to going to work.



    But you could be surprised at examples of the bargains which you can pick in place around town.Chosen attentively, used snowboarding equipment will last provided that new would likely, but with a fraction of this cost.One of many benefits of getting second offer equipment, specifically gloves or simply mitts, is they have already been recently broken with and are prepared to be played with straight separate.New gloves must be made flexible and done anything about before they're just up that will game weight loss.



    In case you are looking to buy second side baseball apparatus, there are a number of pointers that you ought to look released for.Together with gloves, you need to inspect the outer thoroughly in addition to ensure there are no splits in the leather and therefore the handwear cover itself 's still firmly stitched together.The main piece of advice is normally if throughout doubt, will not buy it all.The same goes for running cleats.It is vital that these are the proper size for use on your shoes and there is little slip on.Your sprinting performance, and health and safety is afflicted with incorrectly becoming or exceedingly worn cleats.



    All snowboarding equipment last longer when it is properly taken care of.Always sparkling and dry out each section of the set thoroughly once each activity or put into practice session and you will be surprised just how infrequently you want to buy brand new items.Remember that will rub gasoline into your own mitt frequently to retain its convenience.



    There's no doubt the fact that new equipment will likely last weeks than second hand but all the high fee involved means that a whole new kit is merely out regarding reach on the average newbie player.In the event you choose isn't your first hand appliances carefully and show after this properly, you are likely to have low-cost baseball equipment which gives you time after year of dependable service.



    Conclusion:



    The expense of new baseball equipment can be hugely high, especially if you'd like the perfect.For example of this, a glove can cost you around one hundred bucks and buying top quality running cleats are not going to give one much change using seventy bucks.However, you are able to find these and various other pieces involving baseball apparatus available second hand.

  • isiordiayongi
    26 days ago
    #

    ith all your baby
    Creating music isn't only fun to suit your needs and baby, but it really is educational very.If you may not want to invest in toy tools, you will make a great band using pots, pots and pans and solid wood spoons.Baby will take pleasure in banging on her "instruments" though developing vitally important motor competencies.
    -Listen to a number of music
    By exposing your child to a range of different categories of music, that you are broadening his/her horizon and quite possibly yours at the same time.As baby gets senior, she will like to move and steel to a lot of music including point along at the radio to ask you to turn the item on.
    -Sing on your baby
    No matter if you will be off major, singing in your baby can make a strong bond along with your and is a fantastic nurturing software for father and mother.Although may very well not be deeply in love with voice, your express is an important sound your child hears.You baby iith all your baby

    Creating music isn't only fun to suit your needs and baby, but it really is educational very.If you may not want to invest in toy tools, you will make a great band using pots, pots and pans and solid wood spoons.Baby will take pleasure in banging on her "instruments" though developing vitally important motor competencies.



    -Listen to a number of music

    By exposing your child to a range of different categories of music, that you are broadening his/her horizon and quite possibly yours at the same time.As baby gets senior, she will like to move and steel to a lot of music including point along at the radio to ask you to turn the item on.



    -Sing on your baby

    No matter if you will be off major, singing in your baby can make a strong bond along with your and is a fantastic nurturing software for father and mother.Although may very well not be deeply in love with voice, your express is an important sound your child hears.You baby is able to identify a person's voice and definately will always look and feel contented close to it.



    -Using new music at infant's bedtime

    Incorporating music in your bedtime addiction creates any excellent atmosphere to your baby.The pacifying effects with the music combined with regimen of playing it generate a wonderful environment when getting your the baby to uninterrupted sleep.The great part is that you assist the child fall asleep fuss free of charge.



    -Dance, Show up, Dance!

    Use music for outlet designed for dancing.Dancing is a wonderful activity to suit your needs and baby to working experience together.As your little one, your baby will love to come to be swayed laterally in considering the music.Seeing that she receives, she might leap around all although enjoying any sounds with the music.



    -Use movement while using the music

    complete a scene to your baby with your hands together with basic baby's song just like "Itsy-bitsy Spider" or maybe "Twinkle, Twinkle." Ones motions will assist make any song come to life for your toddler and preserve them captivated and needing more.



    -Listen to help nature sounds

    Your baby is likely to also uncover nature sounds for instance ocean or even forest may seem pacifying together with stimulating.As baby gets senior, you may start to point out the varied sounds and why is them.You should utilize a CD or perhaps experience them firsthand.Either way you can be teaching and also delighting your child with any sounds connected with nature.



    -Turn down that TV

    Rather then popping in the movie over a rainy time, try turning within the radio or even a CD to be able to occupy your child.Music lends itself with a more interactive setting which means that you can bond along with your child.



    Go through the joy with music along with your baby! There is just not anything on this planet as great as looking at the face to a smiling satisfied baby!

  • eneckemali
    20 days ago
    #

    you will find yourself expected to repay them.Including, ask around an on the internet application rate, a membership fee, in addition to a setup bill, among many others, if one dont observe these created.
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    Trying to find a cheap merchant account musyou will find yourself expected to repay them.Including, ask around an on the internet application rate, a membership fee, in addition to a setup bill, among many others, if one dont observe these created.



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    Trying to find a cheap merchant account must be undertaken through caution.Whatever sounds as well good to be true probably can be that.Discover a lenders name it is easy to trust along with a reputation assembled on beliefs like stability and regard.Avoid companies you happen to be unfamiliar utilizing, as there's lots of fly-by-night places looking to make a fast sale.Get a contract in writing, and you need to read it all before going.Ask to get clarification associated with any stipulations or conditions you never understand.Commonly, an unwary online marketer may fall into dire straits when a seemingly financially rewarding merchant consideration becomes some sinkhole.



    Dont dash off to out and get all categories of credit running equipment las vegas bankruptcy lawyer merchant consideration is permitted.First, produce business budget that includes a kind for improvement and marketing and advertising.Then look for the right equipment they'll best serve them needs.Including, you dont really need to buy every type of credit ratings processing system available because a simple plug-in terminal do.Keep an individual's expenditures low opt to get accustomed to this new technique for collecting monthly payments.If all determines well, it's fine to use more solutions later with your discount reseller account.

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