How to Do a Plank

This exercise strengthens your core, essentially engaging everything from your mid-chest to your knees and improving your mobility. Here's how to a plank.

Strengthening your core can improve your ability to do everything from carrying groceries to protecting yourself from injury during a workout. Your core is more than just your abdominal muscles: It includes your abs, lower back, glutes, quads, and hamstrings.

One of the most effective exercises to strengthen your core is the plank; it also improves your posture, balance, and overall fitness.

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How to do a plank

Lie on your stomach. Raise your upper body, resting on your elbows with your hands facing down and away from you. Engage your abdominal muscles, glutes, and leg muscles. Raise your lower body up onto your toes, pulling your shoulder blades back and together.

Look down at the ground, keeping your head and body rigid and in a straight line. Do not round or collapse your shoulders or hips.

Hold this position as long as you can. Few people can hold it for longer than 30 seconds, initially. Work up to holding the position for 1 minute.

Modifications

For more of a challenge you can do the plank with your arms fully extended.

Or try a side plank. Lie on your right side with your legs straight, in line with your spine, and stacked on top of one another. Bend your right arm and raise your torso, placing your elbow directly beneath your shoulder.

Keeping your spine straight and your head aligned with your spine, engage your core and raise your hips. Hold. Repeat on your left side.

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