Bodyweight

Plank

The Plank is an impactful bodyweight exercise targeting the core and improving your posture. It enhances balance, strengthens the midsection, and trains the shoulders and leg muscles for better endurance.
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Plank instructions
Step-by-step instructions
1
Start on your hands and knees, positioning your hands directly beneath your shoulders.
2
Extend your legs out behind you, balancing your body weight on your hands and toes.
3
Make sure to keep your body in a straight line from your head to your feet.
4
Hold this position for as long as you can, keeping your core engaged to maintain balance.
5
Avoid sagging your hips and raising your butt which are common mistakes.
Start on your hands and knees, positioning your hands directly beneath your shoulders.
Extend your legs out behind you, balancing your body weight on your hands and toes.
Make sure to keep your body in a straight line from your head to your feet.
Hold this position for as long as you can, keeping your core engaged to maintain balance.
Avoid sagging your hips and raising your butt which are common mistakes.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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