Plank

The plank is the cornerstone isometric core exercise. It trains anti-extension strength — the ability to resist your spine from sagging — which transfers to nearly every other exercise.

How to Perform

1. Place forearms on the floor with elbows directly under your shoulders.
2. Extend legs behind you, supporting weight on your toes.
3. Create a straight line from head to heels — no sagging hips or raised buttocks.
4. Squeeze your glutes, brace your abs as if bracing for a punch, and breathe steadily.
5. Hold for the target time while maintaining perfect alignment.

Common Mistakes

• Allowing the lower back to sag, which defeats the purpose of the exercise.
• Raising the hips too high, shifting load away from the core.
• Holding the breath — you should be able to breathe throughout.
• Looking up, which hyperextends the neck.

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