Core / Beginner / Isolation (single joint)

Plank

An isolation bodyweight exercise for the abs, with the serratus assisting.

At a glance

Primary

Abs

Secondary

Serratus anterior

Equipment

Bodyweight

Movement pattern

Anti-extension (brace)

Level

Beginner

Type

Core, Isolation (single joint)

How to do it

1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Common mistakes

• ✗ Hips sag or pike up.

  Why it hurts: Sagging hangs on the lower back; piking removes the core work.

  ✓ Instead: Form a straight line from head to heels, squeeze the glutes and pull the belly button in gently.

• ✗ Holding for minutes with poor form.

  Why it hurts: Once form breaks, the passive structures of the lower back carry the load.

  ✓ Instead: Do several 20–40 second holds with perfect form instead of one long, sagging one.

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