Isometric core hold. Builds core endurance and stability. Builds core endurance and anti-extension strength. Strengthens the deep stabilizer muscles that protect your spine. Requires no equipment and can be done anywhere.
How to Do Plank: Step by Step
Forearms on ground, elbows under shoulders
Body in straight line from head to heels
Squeeze glutes and brace abs
Don't let hips sag or pike up
Breathe steadily — don't hold your breath
Common Mistakes to Avoid
Hips sagging toward floor
Piking hips too high
Holding breath instead of breathing normally
Plank Tips
Don't look forward — keep your neck neutral by looking at the floor between your hands
If you're shaking, that's normal — it means your muscles are working
Squeeze your quads to help take pressure off your lower back
Time yourself and try to add 5 seconds each session