Plank
Targeted Muscle Groups
Primary Muscles:
- Rectus Abdominis:
- Transversus Abdominis:
- Obliques (Internal and External):
Secondary Muscles:
- Erector Spinae:
- Deltoids:
- Glutes:
- Quadriceps:
Equipment Needed
- None Required:
How to Perform the Plank: Step-by-Step Guide
Step 1: Start Position
- Begin on Your Hands and Knees:
- Extend Your Legs:
Front Plank
Illustration credit © Aliaksandr Makatserchyk
Step 2: Engage Your Core
- Tighten Your Abs:
- Flatten Your Back:
Step 3: Hold the Position
- Maintain Alignment:
- Breathe Normally:
Step 4: Finish the Exercise
- Slowly Release:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Focus on Form:
- Engage Your Core:
- Breathe Regularly:
- Use an Exercise Mat:
- Progress Gradually:
Common Mistakes to Avoid
- Sagging Hips:
- Elevating Hips:
- Holding Your Breath:
- Incorrect Hand Placement:
- Arching Your Back: