Plank
The plank exercise is used to strengthen the core and abdominal muscles. The position is held for as long as possible whilst maintaining good form.
Teaching points
- Lay on your front and place your forarms and palms flat on the floor.
- Lift your chest, stomach and legs off the floor and maintain your balance between your forearms and toes.
- Keep a straight line from your shoulders, across your back to your feet.
- Hold for up to 60 seconds.
Variations & progressions
- To make the plank easier balance on your forearms and knees (with feet raised).
- Maintain a straight line from shoulders to knees.
Muscles worked
- Rectus abdominus.
- Transversus abdominus.
- Erector spinae.
Alternative exercises
- Side plank.
- Plank using a swiss ball.
- Crunch.
- Crunch using a resistance band.
Related injuries
- Abdominal strain.
- Lower back pain.
