A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere. It is an isometric exercise that works every core muscle, as well as muscles in the back, shoulders, hips, and legs. To perform a plank, follow these steps:
- Plant your hands directly under your shoulders (slightly wider than shoulder width) like youre about to do a push-up.
- Ground your toes into the floor and squeeze your glutes to stabilize your body.
- Keep your neck and spine neutral by looking at a spot on the floor about a foot beyond your hands.
- Hold the position for as long as you can, aiming for at least 30 seconds.
There are several variations of the plank, including the forearm plank, side plank, and single-leg plank. Each variation targets different muscles and can be modified to make the exercise easier or more challenging.
