Planks are one of the most effective core exercises you can do—no fancy equipment needed. Whether you’re looking to strengthen your abs, improve posture, or build overall stability, learning how to do a plank properly is essential.
In this complete step-by-step guide, we’ll walk you through everything you need to know about doing a plank correctly. We’ll cover different plank variations, common mistakes, the muscles worked, and helpful tips to improve your form. If you’re a beginner, don’t worry. This guide is written in a teaching tone to help you master the plank from scratch.
Let’s get started.
What Is a Plank?
A plank is an isometric core exercise that involves maintaining a position similar to a push-up for a set period. It primarily targets the abdominal muscles, lower back, and shoulders, but it also engages your glutes, legs, and even your arms.
Unlike crunches or sit-ups, the plank doesn’t require you to move up and down. Instead, you hold a stable position that challenges your entire core. It’s a full-body workout move disguised as a simple hold.
Benefits of Doing a Plank
Before diving into the how-to, let’s explore why the plank is such a powerful part of a fitness routine.
1. Strengthens Core Muscles
Planks are ideal for core strengthening exercises. They work all the muscles that stabilize your spine, including the rectus abdominis, transverse abdominis, obliques, and erector spinae.
2. Improves Posture
By engaging the muscles that support your spine, regular planking can help improve posture and reduce the tendency to slouch.
3. Reduces Risk of Injury
A strong core provides better balance and alignment, helping to prevent injuries during other physical activities and everyday movements.
4. Enhances Balance and Stability
The plank challenges your stabilizer muscles, making it a great balance exercise that benefits athletes, runners, and even beginners.
5. No Equipment Needed
Whether you’re at home, in a hotel room, or at the gym, you can always do a plank. It’s a bodyweight exercise that requires zero equipment.
Muscles Worked in a Plank
Understanding which muscles a plank targets helps you focus on engaging the right areas:
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Rectus Abdominis: The “six-pack” muscle on the front of your stomach.
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Transverse Abdominis: The deep core muscles beneath your abs.
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Obliques: Side abdominal muscles.
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Deltoids: Shoulder muscles.
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Glutes: Your butt muscles.
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Quadriceps: Front thigh muscles.
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Lower Back: Erector spinae group for spinal support.
How to Do a Plank Correctly (Step-by-Step Guide)
If you’re new to planks or want to make sure you’re doing them right, you’re in the right place. The plank might look simple, but when done properly, it’s a powerful full-body exercise that strengthens your core, shoulders, back, glutes, and legs—all at once. Let’s walk through the basic forearm plank, which is the most common and beginner-friendly version.
Step 1: Get Into Position
Let’s start from the ground up.
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Begin by kneeling down on a comfortable surface, like a yoga mat. This gives you a soft foundation to start from.
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Slowly lower your forearms to the floor. Your elbows should be directly underneath your shoulders, forming a solid 90-degree angle. Spread your fingers slightly for better balance and grip.
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Now, extend your legs back—one leg at a time—until you’re resting on the balls of your feet (your toes). Your heels should be pushing back slightly.
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Once in position, your body should form one straight line—from the top of your head all the way down to your heels. No sagging hips or raised booties here!
Imagine your body is a wooden board—that’s the alignment we’re aiming for.
Step 2: Align Your Body Properly
Getting into the position is just the beginning. Now it’s time to fine-tune your form:
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Keep your back flat: Your lower back shouldn’t arch upward or dip down. Think of creating a strong, neutral spine.
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Engage your core: This is key. Gently pull your belly button in toward your spine—almost like you’re bracing for a gentle punch. This activates your core muscles and protects your lower back.
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Check your neck and head: Don’t strain your neck by looking forward. Keep your head in line with your spine, eyes gazing down at the mat. This helps prevent neck tension.
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Squeeze everything! Engage your glutes (your butt muscles) and your quads (front of your thighs). This will help stabilize your lower body and keep you from sinking or wobbling.
You might not feel a burn right away, but once everything is engaged, you’ll start to notice how challenging it becomes!
Step 3: Hold the Position
This is where the real work begins.
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Start by holding your plank for 20 to 30 seconds. That might not sound like much, but it can feel like forever if you’re new to planking.
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Focus on your breath: Breathe deeply and evenly. Don’t hold your breath—it’s tempting, but your muscles need oxygen to work.
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As you get stronger, gradually increase your hold time. Try adding 5-10 seconds every few days. Your first goal might be 60 seconds, but many people work their way up to 2 minutes or more over time.
Consistency is the secret. Even short planks, when done correctly and regularly, can build real strength.
Bonus Tips for Better Planks
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Use a mirror: If possible, do your plank near a mirror to check your form.
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Record yourself: Filming your plank from the side can help you catch mistakes like drooping hips or a lifted head.
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Modify when needed: If a full plank is too tough right now, drop your knees to the floor while keeping your upper body in plank form. It’s a great starting point.
Planks are one of the most effective and accessible core exercises out there. They don’t require any equipment, just your body and a little space. But remember—quality always beats quantity. A 20-second plank with perfect form is far better (and safer) than a 2-minute one with poor alignment.
Start small, stay consistent, and listen to your body. With time, your core will thank you.
A Video Guide About How to Do a Plank
Common Mistakes to Avoid
Many beginners make errors that reduce the effectiveness of the plank or even cause strain. Avoid these common mistakes:
1. Sagging Hips
When your hips drop, you lose core engagement and put pressure on your lower back. Always keep your hips level.
2. Lifting the Hips Too High
Raising your butt too much turns the plank into more of a downward dog position. You want a straight line, not a peak.
3. Looking Up or Tilting the Head
This can strain your neck. Instead, keep your gaze on the floor and your neck aligned with your spine.
4. Holding Your Breath
Breathing is key. Inhale and exhale slowly. Holding your breath increases tension and makes the plank harder than it needs to be.
5. Not Engaging Your Core
Letting your stomach relax reduces the benefits of the plank. Focus on tightening your abs the whole time.
How Long Should You Hold a Plank?
The ideal plank duration varies depending on your fitness level.
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Beginners: Start with 20–30 seconds.
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Intermediate: Aim for 45–60 seconds.
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Advanced: Go for 90 seconds or more, or try challenging variations.
Rather than chasing time, focus on proper form. A perfect 30-second plank is far better than a sloppy 2-minute one.
Plank Variations for All Levels
As you get stronger, try different types of planks to keep your workouts interesting and target new muscles.
1. High Plank (Push-up Plank)
Instead of resting on your forearms, straighten your arms and support yourself with your hands under your shoulders. This version works the arms, shoulders, and wrists more.
2. Side Plank
Lie on your side and support your body on one forearm and the edge of one foot. It’s great for targeting the obliques and improving lateral stability.
3. Plank with Leg Lift
While in a forearm plank, lift one leg off the ground, hold for a few seconds, and switch sides. This increases glute and hamstring engagement.
4. Plank with Shoulder Taps
In a high plank, alternate tapping each shoulder with the opposite hand. This challenges your core stability and helps prevent torso rotation.
5. Walking Plank
Move from forearm plank to high plank and back down repeatedly. This adds a dynamic, cardio element and tests both upper body strength and core endurance.
How to Add Planks to Your Workout Routine
Wondering how to fit planks into your daily routine? Here are some ideas:
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As a warm-up: A 30–60 second plank is great for activating your core before strength or cardio sessions.
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During strength training: Add planks between sets of other exercises.
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At the end of a workout: Finish strong with a timed plank challenge.
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On rest days: Do a short plank routine to keep your core activated.
You can also follow a plank challenge, such as a 30-day plan where you increase your plank time daily.
Beginner Tips for Doing a Plank
If you’re just starting out, don’t worry—it’s totally normal to struggle with planks at first. Here are some beginner-friendly tips to help:
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Start with your knees down: A modified plank on your knees still works the core and helps you build strength.
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Use a mirror or video yourself: Checking your form helps ensure you’re aligned correctly.
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Do short sets: 3 sets of 20 seconds with rest in between is a great way to begin.
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Focus on consistency: Doing planks 3–4 times a week will yield better results than holding one long plank occasionally.
How to Progress and Get Better at Planks
Once you can comfortably hold a plank for a minute, you’re ready to level up. Here’s how to keep progressing:
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Add time: Try adding 5–10 seconds every few days.
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Add movement: Include dynamic planks like shoulder taps or leg lifts.
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Increase frequency: Plank daily or include them multiple times a day.
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Combine with other core exercises: Add crunches, Russian twists, or mountain climbers to enhance your core workout.
Who Should Avoid Planks?
Planks are safe for most people, but if you have any of the following, consult a doctor or physical therapist first:
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Lower back pain
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Wrist or shoulder injuries
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Pregnancy (in later stages)
Modified planks and proper instruction can help most people adapt safely.
Final Thoughts: Build Strength from the Core
Mastering how to do a plank isn’t just about getting stronger abs—it’s about building a foundation for your entire body. Planks improve posture, enhance stability, and make everyday tasks easier by strengthening your core.
Start with the basics, focus on proper form, and be consistent. Whether your goal is to tone your stomach, protect your back, or boost overall fitness, planks are one of the most efficient exercises you can do.
FAQs:
1. How long should a beginner hold a plank?
If you’re just starting out, holding a plank for 20 to 30 seconds is a great goal. Focus on keeping your form tight—flat back, engaged core, and steady breathing. Over time, you can build up to longer holds as your strength improves. It’s better to do a short, perfect plank than a long, sloppy one.
2. Is it okay to do planks every day?
Yes, doing planks daily is generally safe and effective for building core strength. Just make sure to maintain proper form and give your body rest if you feel sore or tired. You can vary the type or duration to avoid overuse and keep things interesting. Listen to your body and progress gradually.
3. What part of the body does planking tone?
Planking mainly tones your core muscles, including your abs, obliques, and lower back. But it also works your shoulders, glutes, thighs, and arms, making it a great full-body move. Over time, consistent planking helps build a stronger midsection and improves balance and posture.
4. Why does my back hurt during a plank?
If your back hurts while planking, your form may be off. Common mistakes include letting your hips sag or arching your back. Make sure your body is in a straight line, core tight, and glutes engaged. If pain persists, stop and consult a trainer or physical therapist to prevent injury.
5. What’s the difference between a forearm plank and a high plank?
A forearm plank is done on your elbows, while a high plank is done with straight arms like a push-up position. Both target your core, but the high plank also works your arms and wrists more. Choose the one that feels best for your body or switch between them for variety.