How to do a plank
A plank is holding your body in a straight line from head to heels while supported on your forearms and toes. It trains the core to resist sagging and twisting, which is the core’s main job in daily life and in other exercises. Good form for 20–30 seconds beats bad form for two minutes.
Muscles worked
Main: Deep abs (transverse abdominis), Six-pack muscle (rectus abdominis).
Also working: Obliques, Glutes, Shoulders, Front of the thighs.
How to do a plank
- Kneel on a mat and place your forearms on the floor with your elbows directly under your shoulders.
- Step your feet back one at a time so your legs are straight and you are on your toes.
- Squeeze your glutes and pull your belly button in, so your body forms one straight line from head to heels.
- Look at the floor just in front of your hands and breathe normally.
- Hold for the target time, then lower your knees to the floor.
Form tips
- Elbows under shoulders
- Straight line head to heels
- Squeeze glutes and abs
Common mistakes
Hips sagging
A dipping lower back means your core has switched off. Squeeze your glutes harder or rest and start a new set.
Hips piked high
Raising your hips makes the plank easier. Lower them until your body is straight.
Holding your breath
Breathe slowly through the hold. If you cannot, the hold is too long.
Easier and harder versions
- Similar level: Dead bug
- Harder: Side plank, Mountain climber, Bear crawl
How many to do
A good starting point is 3 rounds of 30 seconds, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few seconds, then move to a harder version.
Questions
How long should I hold a plank?
For most people, 3 holds of 20–60 seconds with perfect form is plenty. Beyond that, a harder variation is more useful than a longer hold.
Do planks burn belly fat?
No exercise burns fat from one spot. Planks strengthen the core; losing belly fat comes from your overall diet and activity.
Can I plank on my knees?
Yes. A knee plank, with a straight line from head to knees, is a good place to start.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
