Exercise profile
Best forEndurancePostureGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksAbs, Obliques, Lower back, Shoulders
Recommended3 sets x 20-60 s hold, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Builds core stability and a stronger, more protected lower back.
- Setup
- Forearms under shoulders, body straight, toes on the floor.
- Common mistakes
- Hips sagging down or piking up too high.
- Easier
- Plank from the knees or against a table.
- Harder
- Hold longer, or lift one foot at a time.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s