The plank is a good exercise for the core muscles and is also known as the "forearm support". This exercise is performed statically and promotes stabilization of the trunk and spine. This exercise trains the following muscles: Straight and lateral abdominal muscles, back extensors, gluteus (buttocks) and the thigh muscles.
Lie on your stomach on the floor and support yourself on your forearms. Your shoulders should be above your elbows.
2
Lift your hips off the floor so that you only have contact with the floor with your forearms and the tips of your toes. Make sure that you are in line from head to toe and that your back is straight.
3
Hold this position for the specified time.
Tip
Tighten your abdominal muscles and buttocks throughout the exercise and keep your back straight. Look at the floor so that your cervical spine is in line with the rest of your spine. Especially in the final phase of the exercise, check that you are not sagging downwards with your body. Pay attention to your breathing.
Muscle groups
Primary
Abs
Secondary
—
Tertiary
—
Equipment
Body weight
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