Master It: How Do You Do The Plank Exercise Guide

How do you do the plank exercise? To do the plank, you get down on the floor, either on your hands or your forearms, and hold your body in a straight line from your head to your heels, like a flat board. It’s a simple pose that feels like holding still, but it’s a powerful core strength exercise that works many muscles at once. Staying still in this position is the main part of the move.

How Do You Do The Plank Exercise
Image Source: www.verywellfit.com

Grasping the Core Exercise

The plank is a simple bodyweight exercise. It asks you to hold your body in a straight line. Think of a board or a plank of wood. Your body should look like that. You use your own weight to make your muscles work. It’s about keeping your body still and strong. This move is great for building a strong middle section, often called your core. It’s not about moving, but about holding tight.

Forearm Plank Technique: Your First Steps

Let’s start with the basic plank on your forearms. This is often where people begin.

Setting Up

Here is how you get ready:

Get on your hands and knees on the floor.
Lower yourself onto your forearms. Your elbows should be right under your shoulders. Your arms can point straight ahead or your hands can come together. Find what feels best.
Make sure your forearms are flat on the ground. Your hands can be open or clasped.

Getting Into the Pose

Now, lift your body up:

Push off your knees.
Straighten your legs behind you.
Rest on the balls of your feet.
Your body should now be in that straight line from your head to your heels.

Key Points for Proper Plank Form

Holding the pose correctly is very important. Focus on these points:

Body Line: Your body must be straight. No dipping hips. No raising your bottom too high. Imagine that board again.
Core Tightness: Pull your belly button up towards your spine. Squeeze your abdominal muscles. This helps keep your back flat.
Shoulders: Keep your shoulders down and back. Don’t let them creep up by your ears.
Neck and Head: Look down at the floor. Your neck should be in a line with your spine. Don’t look forward or let your head drop.
Legs: Keep your legs straight and strong. Squeeze your thigh muscles and glutes (butt muscles). This helps support your lower back.
Breathing: Don’t hold your breath. Breathe slowly and steadily. It’s easy to forget to breathe when you’re trying hard.

Holding this proper plank form is key. Good form protects your back and makes sure the right muscles worked by plank are doing their job.

Muscles Worked by Plank

The plank looks simple. But it works many muscles. It’s much more than just an abs exercise.

Your Core Muscles

This is where the plank shines brightest.

Rectus Abdominis: These are your “six-pack” muscles. They help keep your spine from sagging.
Transverse Abdominis: This is a deep muscle layer. It acts like a corset. It helps keep your insides stable and supports your spine. A strong transverse abdominis is vital for a flat belly and back health.
Obliques: These are on the sides of your body. They help prevent your hips from twisting or dropping. Both the internal and external obliques work hard.
Erector Spinae: These are the muscles along your spine. They help keep your back straight and stop it from rounding.

Other Working Muscles

The plank also uses muscles outside your core.

Shoulders (Deltoids): They help hold your upper body stable.
Arms (Biceps and Triceps): They help support your weight on your forearms or hands.
Chest (Pectorals): They help keep your upper body stable.
Glutes (Gluteus Maximus): Squeezing your butt muscles helps keep your lower body in line and supports your pelvis.
Legs (Quadriceps and Hamstrings): Keeping your legs straight and engaged uses these muscles, adding to stability.

So, the plank is a full-body effort, with a major focus on the middle part of your body.

Benefits of Plank Exercise

Doing planks regularly brings many good things for your body.

Stronger Core

This is the most known benefit. A strong core helps in almost every physical thing you do. Lifting things, bending, twisting, sports – they all use your core. A strong core makes these easier and safer.

Better Posture

Weak core muscles can lead to slouching. The plank strengthens the muscles needed to hold your body upright. Doing planks can help you stand taller and straighter. This can make you look and feel better.

Less Back Pain

Often, lower back pain comes from a weak core. When your abs and back muscles are strong, they support your spine better. This can take pressure off your lower back. Planks are often suggested for preventing or easing lower back pain.

Improved Balance

Your core is your body’s center. A strong core helps you keep your balance. This is useful in daily life, like walking on uneven ground. It’s also key for sports and other activities.

More Flexibility

Planks don’t just build strength. They can also stretch muscles. Holding a plank stretches the muscles in your shoulders, neck, and upper back. Some variations can also stretch the hamstrings and arches of your feet.

Better Performance in Other Exercises and Sports

A strong core is the base for power. It helps you move energy from one part of your body to another. This means you can run faster, jump higher, lift heavier weights, and perform better in most sports.

These benefits of plank exercise show why this simple move is so valuable.

How Long to Hold Plank

People often ask, “How long should I hold a plank?” There is no single perfect answer for everyone. It depends on your fitness level.

Starting Out

If you are new to planks:

Start small. Aim for 10 to 15 seconds.
Do this for a few sets, maybe 3 to 5 sets.
Rest for 30 seconds to a minute between sets.
Focus on holding the correct form. Good form for 15 seconds is much better than bad form for 60 seconds.

Building Up Time

As you get stronger:

Slowly add a few seconds to your hold time.
Try adding 5 seconds each week or two.
Keep focusing on your form. If your hips start to sag, stop the set. It’s better to stop and rest than to hurt your back.

Common Goals

Many fitness guides suggest aiming for 30 seconds to 60 seconds.

Holding a solid plank for 30 seconds shows good basic core strength.
Holding for 60 seconds shows good core endurance.
Some advanced people hold for longer, but studies suggest that holding for more than 60 seconds may not give much extra benefit for core strength. The main goal is to keep challenging your muscles.

So, how long to hold plank is less about hitting a magic number and more about challenging yourself with good form.

Common Plank Mistakes

Even though the plank is simple, it’s easy to make mistakes. These errors can make the exercise less effective or even cause pain.

Mistake 1: Sagging Hips

This is the most common error. Your hips drop towards the floor. This puts strain on your lower back.

Fix: Tighten your core muscles more. Squeeze your glutes (butt muscles). Imagine someone is about to poke your stomach – tense up!

Mistake 2: Lifting Hips Too High

Your bottom is sticking up in the air. This makes the exercise too easy and takes work away from your core. It looks like an upside-down V shape.

Fix: Lower your hips until your body forms a straight line from shoulders to heels. Check your form in a mirror or have someone watch you.

Mistake 3: Looking Up or Forward

Craning your neck to look ahead puts strain on your neck.

Fix: Look down at the floor. Keep your neck in a neutral position, in line with your spine. Imagine holding a tennis ball between your chin and chest (but don’t actually hold one!).

Mistake 4: Holding Your Breath

You tense up and forget to breathe.

Fix: Breathe slowly and deeply. Inhale and exhale smoothly throughout the hold. Breathing helps your muscles get oxygen and helps you hold the pose longer.

Mistake 5: Elbows Not Under Shoulders

If your elbows are too far forward or too far back, it puts extra stress on your shoulders and makes the plank less stable.

Fix: Make sure your elbows are directly under your shoulders. This creates a strong support base.

Knowing these common plank mistakes helps you check your own form and get the most from the exercise safely.

Beginner Plank Modification

If the standard forearm plank is too hard at first, don’t worry! There are easier ways to start. These are called modifications.

Plank on Your Knees

This is the most common way to make it easier.

Start on your hands and knees.
Lower onto your forearms, with elbows under shoulders.
Walk your hands forward slightly, keeping your forearms flat.
Keep your knees on the ground.
Straighten your back and keep a straight line from your head to your knees.
Keep your core tight and avoid letting your hips sag or rise too high.
Your feet can stay on the floor or cross behind you.

This beginner plank modification helps you build strength in your core and get used to the straight-body position before trying the full plank.

Elevated Plank

You can also do a plank with your hands or forearms on a raised surface, like a sturdy chair, a bench, or a step.

Stand facing the elevated surface.
Place your hands or forearms on the surface, shoulder-width apart.
Walk your feet back until your body is in a straight line from head to heels.
The higher the surface, the easier the plank will be.
Focus on keeping that straight line and tight core.

Using an elevated surface reduces the amount of body weight your core has to hold up. This is a great way to start building strength.

Start with one of these modifications. Work on holding the position with good form. As you get stronger, you can hold for longer. When it feels easy to hold on your knees for 30-60 seconds, try the full plank on your forearms.

Trying Different Angles: Plank Variations

Once you can do a basic plank well, you can try different kinds of planks. These variations challenge your muscles in new ways.

High Plank (On Hands)

This is like the starting position of a push-up.

Start on your hands and knees.
Place your hands flat on the floor, directly under your shoulders. Your fingers should point forward.
Straighten your legs behind you. Rest on the balls of your feet.
Your body should form a straight line from head to heels.
Keep your arms straight, but don’t lock your elbows.
Keep your core tight and avoid sagging or lifting your hips.

The high plank works your core, just like the forearm plank. It also puts more work on your wrists, arms, and shoulders.

Side Plank Variation

This plank works your side muscles (obliques) more intensely. It’s a great side plank variation that adds a new challenge.

Lie on your side.
Place your elbow directly under your shoulder. Your forearm should be on the floor, pointing away from you.
Stack your legs one on top of the other. Or, for more support, place your top foot on the floor in front of your bottom foot.
Lift your hips off the floor.
Your body should form a straight line from your head to your feet.
Keep your core tight. Don’t let your hips sag.
You can place your top hand on your hip or reach it towards the ceiling.
Hold for your desired time, then switch to the other side.

Other Variations

There are many other plank types you can try:

Plank Jacks: From a high plank, jump your feet out wide and then back together, like a jumping jack. This adds a cardio element.
Commando Plank (Plank Up-Downs): Start in a high plank. Drop to your forearms one arm at a time (forearm plank), then push back up to your hands one arm at a time (high plank).
Plank with Leg Lift: From a plank, lift one leg a few inches off the ground, keeping your body straight. Hold, then switch legs. This challenges your core stability even more.
Plank with Arm Reach: From a plank, reach one arm straight forward, keeping your body still. Hold, then switch arms. This is very hard on your core.

These variations keep your workout interesting and challenge your body in different ways.

Plank Workout Routine

You can add planks to your regular workout or do a plank-focused routine. Here is a simple plank workout routine you can try.

Basic Plank Routine

Do this 3-4 times per week.

Exercise	Hold Time (Beginner)	Hold Time (Intermediate)	Hold Time (Advanced)	Sets	Rest Between Sets
Forearm Plank	10-15 seconds	30-45 seconds	60+ seconds	3	30-60 seconds
Knee Plank (or Elevated Plank)	15-20 seconds	N/A	N/A	2	30 seconds
Side Plank (each side)	10-15 seconds	20-30 seconds	40-60 seconds	2	30 seconds

Start with the beginner times. When you can do all sets easily at that time, move to the next level.

Plank Variation Routine

This routine uses different plank types. Do this 3-4 times per week.

Warm-up: Light cardio for 5 minutes (like marching in place).
Set 1:
- Forearm Plank: Hold for your target time (e.g., 30 seconds).
- Rest 30 seconds.
Set 2:
- High Plank: Hold for your target time (e.g., 30 seconds).
- Rest 30 seconds.
Set 3:
- Side Plank (Right Side): Hold for your target time (e.g., 20 seconds).
- Rest 30 seconds.
Set 4:
- Side Plank (Left Side): Hold for your target time (e.g., 20 seconds).
- Rest 30 seconds.
Set 5:
- Beginner Plank Modification (Knee or Elevated) or a Plank Variation like Plank with Leg Lift (alternate legs): Hold for your target time (e.g., 20-30 seconds).
- Rest 30 seconds.

Repeat this whole cycle 2-3 times, resting 60-90 seconds between cycles.

Listen to your body. If a plank type hurts, stop or try an easier version. Always focus on good form over holding time.

FAQ

Here are answers to common questions about the plank exercise.

How often should I do planks?

You can do planks daily if you like. Or aim for 3-5 times a week. Doing them often is good for building strength. Make sure you rest if your muscles are very sore.

Can I do planks if I have back pain?

Maybe, but be careful. Planks can help some types of back pain by building a strong core. But if you have pain, talk to a doctor or physical therapist first. They can tell you if planks are right for you and show you how to do them safely.

Does holding a plank for a long time burn lots of calories?

The plank holds your muscles tight, but it’s not a high-calorie burning exercise like running or jumping jacks. It’s mainly for building strength and endurance. It’s a good part of a full fitness plan that includes cardio and other strength work.

Is it better to plank on hands or forearms?

Both are good. The forearm plank is often seen as the standard core builder. The high plank (on hands) works your arms and shoulders more and requires more wrist strength. Neither is strictly “better,” just different focuses. Start with the forearm plank if you are new, unless wrist pain is an issue.

My wrists hurt during the high plank. What should I do?

Try the forearm plank instead. If that’s not enough, try holding dumbbells or using push-up handles to keep your wrists straighter. You can also try placing your hands slightly wider than shoulder-width. If pain continues, see a doctor or physical therapist.

Should my body shake during a plank?

A little bit of shaking is normal, especially when you are trying to hold longer or the exercise is hard for you. It means your muscles are working hard. Lots of shaking, bad form, or pain mean you should stop the set.

Can planks give me a six-pack?

Planks build the muscles under a six-pack. Having a visible six-pack is also about having a low level of body fat. Planks help strengthen the muscles, but you also need healthy eating and other exercises to reduce body fat if that’s your goal.

What’s the world record for holding a plank?

The male record is over 9 hours! The female record is over 4 hours. These are extreme feats of endurance and not needed for general fitness. Focus on what works for you and your health goals, not on breaking records. Holding a plank for 30-60 seconds with good form is excellent for most people.

Your Plank Journey

The plank is a powerful exercise hidden in a simple shape. It builds a strong core, helps your posture, eases back pain, and makes you better at other activities.

Start slow, focus on that proper plank form. Watch out for the common plank mistakes. If it’s hard, use a beginner plank modification. As you get stronger, try to hold longer (how long to hold plank is up to you and your progress) or try a side plank variation or other moves.

Add planks to your workouts using a plank workout routine. Your body will thank you for the stronger core and the many benefits of plank exercise that come with it.

Keep practicing. Keep improving. Master the plank!