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Coach's Tips

Plank is the best workout to train the core, the central muscle of our body!

How to Plank

Starting Position

1. Lie on the floor facing down and place your forearms on the floor.

2. Your elbows should be directly under your shoulders and your forearms should be parallel to each other.

3. Your feet should be spread out behind you, with your toes on the ground.

4. Your body should form a straight line from your feet to your head.

Proper Form

1. Tighten your core and glutes, and raise your body up off the floor.

2. Remain in this position for 30-60 seconds, keeping your body in a straight line.

3. When finished, lower your body back to the floor.

Breathing Technique

1. As you lift your body off the floor, inhale deeply.

2. As you hold the plank, exhale slowly and steadily.


1. Avoid arching your back or sagging your hips.

2. Do not hold your breath - remember to breathe steadily throughout the exercise.

3. If you feel any pain or discomfort in your lower back, stop the exercise and consult with a doctor or physical therapist.

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