Core

Plank

Holding your body straight on your forearms and toes: the basic isometric core exercise.

Also known as: forearm plank, front plank

Level: Beginner
Equipment: Bodyweight
Type: Compound

Plank: position — Position

Muscles worked

Plank muscle map: abs, deep core and lower back highlighted on the front and back of the body

How to do it

Place your forearms on the floor with your elbows under your shoulders.
Extend your legs onto your toes.
Squeeze your glutes and abs to form a straight line from head to heels.
Hold the position while breathing normally.

Form cues

Squeeze your glutes; it protects your lower back.
Push the floor away with your forearms.
20 perfect seconds beat 2 sloppy minutes.

Common mistakes

Letting your hips sag: it loads your lower back.
Piking your hips up: your abs rest.
Holding your breath: keep breathing.

Sets and reps

3 sets of 20-60 seconds. Once 60 seconds is easy, move to harder variations instead of holding longer.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the plank.

High plank
Straight arms, like the top of a push-up.
Bodyweight · Beginner
How to do it
1. Start in a push-up position with arms fully extended.
2. Keep your body in a straight line from head to heels.
3. Brace your core and hold the position.
4. Breathe steadily throughout.
Primary
Abs, Deep Core
Secondary
Lower Back, Obliques
Suspension trainer plank
Feet in the straps: more instability.
Suspension Trainer · Intermediate
How to do it
1. Place both feet in the TRX foot cradles.
2. Assume a forearm or high plank position on the floor.
3. Keep your body in a straight line from head to heels.
4. Brace your core and squeeze your glutes.
5. Hold the position for the desired time.
6. Lower your knees to exit safely.
Primary
Abs, Deep Core
Secondary
Front Delts, Obliques
Bear crawl
Crawl on all fours with your knees just off the ground.
Bodyweight · Beginner
How to do it
1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Tuck your toes and lift your knees a few centimeters off the floor.
3. Keeping your back flat and hips low, step your right hand and left foot forward together.
4. Then move your left hand and right foot, crawling forward in a controlled rhythm.
5. Keep your core braced and your hips from swaying side to side.
Primary
Front Delts, Abs
Secondary
Obliques, Quads, Triceps

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

How long should you hold a plank?

20-60 seconds per set with good form. Longer adds little; a harder variation is better.

Will planks give me visible abs?

It strengthens your core, but visible abs depend on body fat.

Can I plank every day?

You can, but 2-4 times a week with progression is usually enough.

What muscles do the plank work?

They mainly work the abs and the deep core, with help from the lower back.

Train with Nuvana

Add the plank to your next workout

Log your sets and weights, and see how each muscle progresses in the app.