Plank: how to do it
In short
A full plank on your forearms and toes. Your body makes one straight line from head to heels. Works: core, shoulders and whole body.
How to do it
- Kneel on a mat or folded towel on a non-slip floor.
- Place your forearms on the floor, elbows right under your shoulders.
- Step your feet back one at a time, toes tucked, until your body is one straight line from head to heels.
- Squeeze your legs together and draw your lower belly in a little.
- Hold for 15 to 20 seconds, breathing steadily, then lower your knees and rest.
As you go
- Keep your hips level with your shoulders: no sagging, no lifting.
- Breathe slowly the whole time. Never hold your breath.
- Push the floor away so your upper back stays wide.
What it works
- Works
- core, shoulders and whole body
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Moderate
An easier and a harder version
Easier
Lower your knees to the mat for a knee plank, or hold for a shorter time.
Harder
Hold for 30 seconds, or add a few seconds each session.
Take care
- Shoulders: keep your elbows right under your shoulders. Stop short of any pinch.
- Wrists: this plank rests on your forearms, so your wrists stay free.
- Back: if your lower back aches, lift your hips a little or lower your knees.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 8, Full push-ups.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 8 and 28 | Day 8, week 2: Full push-ups | 2 rounds: 2 holds of 20 s, 10 s rest between, in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 2 of 28 days: 1 and 13 | Day 1, week 1: Off your knees | 2 rounds: 2 holds of 20 s, 10 s rest between, in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 2 | 8 | 2 rounds: 2 holds of 20 s, 10 s rest between, in a 60 s slot, 20 s rest | Forearms down, body in one straight line. |
| 4 | 28 | 2 rounds: 2 holds of 20 s, 10 s rest between, in a 65 s slot, 15 s rest | Forearms down, body in one straight line. |
In the plan, this move plays as a looping video with a spoken cue.
Plank: day 8 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan