Plank

3 × 30-60s  ·  Equipment: No equipment, Mat

Muscle groups: Shoulders · Core & abs

How to do plank

1. Rest your elbows and forearms on the floor directly under your shoulders, hands in line with your elbows.
2. Extend your legs back resting on the balls of your feet.
3. Brace your abs and glutes and form a straight line from head to heels.
4. Look at the floor keeping your neck neutral and without sagging your hips.
5. Breathe steadily for 30 to 60 seconds without releasing core tension.

Mistakes to avoid

• Don't let your hips sag toward the floor; squeeze your abs and glutes.
• Don't push your hips too high; your back should stay straight, not piked up.
• Don't lift your head or look forward; keep your neck in line with your spine.
• If your lower back starts to ache, end the set and improve core control before increasing time.

Progression

• Start with 3 sets of 20-30 seconds and add 5 seconds each week.
• Once you hold 60 seconds with perfect form, raise the challenge: lift one arm or one leg.
• Increase time under tension or difficulty with variants like a single-arm plank.
• Move to dynamic planks, such as shoulder taps or marching, once the static plank feels easy.