Plank
Complete guide to Plank. Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires none. Step-by-step instructions and expert tips.
How to Perform Plank
Get into a push-up position and lower onto your forearms, placing them flat on the floor.
Your elbows should be directly beneath your shoulders and your body in a straight line from head to toe.
Engage your abs and take a breath.
Hold the position, breathing steadily throughout.
Hold for the desired duration, then lower yourself down with control.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |