Exercises
Plank
A plank is a core exercise where you hold your body in a straight line from head to heels, supported on your forearms or hands and toes. Beginners can start with a knee plank and short holds of 10–15 seconds.
Key takeaways
- Keep a straight line from head to heels.
- Elbows under the shoulders.
- Squeeze the glutes and brace the stomach.
- Start with short holds and build up.
How to do a plank
Forearms down
Place the forearms on the floor, elbows under the shoulders.
Legs back
Step the feet back, toes tucked.
Straight line
Lift the hips so the body is straight; don't let them sag or pike up.
Brace
Gently tighten the stomach and glutes; keep breathing.
Hold
Hold for 10–15 seconds to start, then rest.
Easier version
- Knee plank: keep the knees on the floor with a straight line from head to knees.
Common mistakes
- Hips sagging towards the floor.
- Hips lifted too high.
- Holding the breath.
Safety
- Stop if you feel pain in the lower back or shoulders.
- Move slowly and stop if you feel pain. If you are pregnant, recovering from an injury or surgery, or have a medical condition, ask a doctor or qualified yoga teacher before trying this.
Make it a tiny habit
After you finish your morning stretch, hold a plank for 10 seconds. Add 5 seconds each week.
Frequently asked questions
How long should a beginner hold a plank?
Start with 10–15 seconds with good form, and increase gradually. Good form matters more than a long hold.
Knee plank or full plank?
Start with a knee plank if a full plank feels too hard to hold with a straight body.
General wellness information, not medical advice. Please consult a doctor or a qualified teacher before starting new exercises.