isolation · Core
Plank
Plank is an isolation core movement for abs, using no equipment. It also works obliques and shoulders. 3 sets of 30-90s, 1 min rest.
- Primary muscle
- Abs
- Equipment
- None — bodyweight
- Difficulty
- Beginner
- Sets and reps
- 3 × 30-90s
- Rest
- 45s
- Force
- static
How to do it
- 1Set up
Forearms on a mat, feet hip width, toes tucked.
- 2The cue that matters
Elbows under shoulders, glutes on, one straight line from heel to head.
- 3Work it
3 sets of 30-90s, resting about 1 minute between them.
Muscles worked
Abs does most of the work. Obliques and shoulders take the rest.