1 / 6Plank
A simple hold that trains your whole core to keep the body straight. It protects the lower back and helps every other lift.
CoreShoulders
- Level
- Beginner
- Equipment
- Bodyweight
- Main muscle
- Core
- Also works
- Shoulders
- Beginner sets
- 3 × 20–40 sec
- Rest
- 45 seconds
Train with this in the free GymBody app
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See the app · coming soonHow to do it
- 1Rest on your forearms and toes, elbows under your shoulders.
- 2Keep your body in a straight line from head to heels.
- 3Brace your core and squeeze your glutes.
- 4Hold the position while breathing steadily.
Common mistakes
- Letting the hips drop toward the floor
- Pushing the hips high like a tent
- Holding your breath
Tips
- Squeeze your glutes and pull your belly button in
- Keep your neck in line, eyes on the floor
- Better a short, perfect hold than a long, sagging one
Questions
How long should I hold a plank?
Start with 20–30 seconds with good form and add 5–10 seconds each week. Past a minute, try harder versions instead.
Will planks burn belly fat?
No exercise burns fat from one spot. Planks build a strong core; losing fat comes from your overall diet and activity.
More Core exercises
See all exercises →
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