How to do Plank
- Place your forearms on the floor with elbows directly under your shoulders.
- Step your feet back, hip-width apart, toes tucked.
- Make a straight line from your head to your heels.
- Squeeze your glutes and draw your belly button lightly toward your spine.
- Press the floor away so your upper back doesn't sink between your shoulders.
- Breathe steadily and hold for 20 to 60 seconds.
Benefits
- Strengthens deep core muscles
- Builds shoulder and glute stability
- Supports good posture
Common mistakes and how to fix them
Hips sagging toward the floor
Fix: Squeeze your glutes and tilt the pelvis slightly under.
Hips piked high
Fix: Lower the hips until your body is one straight line.
Head dropping or looking forward
Fix: Keep your neck in line with your spine and look at the floor just ahead of your hands.
Holding the breath
Fix: Breathe slowly and steadily the whole time.
Easier and harder variations
- Knee plank: knees down for beginners.
- High plank on straight arms.
- Side plank for the obliques.
Safety
Stop if you feel pain in the lower back or shoulders. Build up time gradually. This guide is general information, not medical advice.