AbdominalsBeginner

Plank

Strength movement using Body Only.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Abdominals

Movement instructions

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.

Technique guidance

Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.

Use a position and hold duration that still allow normal breathing and stable alignment.
End the hold if you feel sharp pain, dizziness, or loss of control.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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