Primary Muscles
Transversus abdominis, rectus abdominis, internal/external obliques
Core
Plank
The most evidence-backed isometric exercise for core, lower back and shoulder stability.
3D animation — watch the full movement
Secondary Muscles
Anterior deltoid, serratus anterior, gluteus maximus, quadriceps
Equipment
None (mat optional)
Location
Home / Gym
Difficulty
Beginner → Advanced (with variations)
How to Do It
- Lie face-down. Place your elbows under your shoulders, arms at 90°, forearms flat on the floor.
- Push through your toes so hips, back and neck form one straight line — hips neither high nor sagging.
- Draw your navel toward your spine, squeeze your glutes. Keep breathing throughout.
- Keep your neck neutral — gaze toward the floor, no chin tuck or neck hyperextension.
- Target duration: 20-30 s beginner, 45-60 s intermediate, 90+ s advanced. Stop when form breaks.
Common Mistakes
- Piking the hips (tent shape) — core disengaged, exercise loses value.
- Hip sagging — lumbar hyperextension, disc pressure. Stay in safe range.
- Breath-holding — raises blood pressure, reduces core activation. Breathe diaphragmatically.
- Pushing the neck forward — cervical strain. Ear-shoulder-hip-heel alignment is the rule.
- Holding too long — 60 s quality beats 3 minutes of wobbling.
Beginner Tips
- Start with knee planks (knees on the floor). 20 s × 3 sets, then gradually move to full plank.
- Use a mirror or film yourself — best way to catch form errors without a coach.
- Progressive overload: add 5 s per week. Once you hit 60 s, introduce variations.
- Planks are commonly prescribed by physiotherapists as a core stabilisation tool for lower back pain.
Frequently Asked Questions
Does plank help with back pain?
Research shows that core stabilisation reduces chronic lower back pain (McGill, 2010). The plank strengthens the deep muscles that support the lumbar spine. For acute pain, consult a physiotherapist first.
Does plank burn belly fat?
One set burns roughly 3-5 kcal. Spot reduction is not scientifically possible. However, core strengthening improves posture and boosts performance in other exercises — which does increase total calorie burn.
Can I do planks every day?
Because it's isometric, 24 h recovery is sufficient. Daily is fine — but rotating variations (front, side, RKC plank) each day is more effective than repeating the same one.
Related Exercises
Side Plank
The most targeted exercise for the obliques and lateral core stability — a staple in back-pain rehab protocols.
Dead Bug
A contralateral coordination exercise that trains deep core muscles (transversus abdominis) in a spine-neutral position.
Russian Twist
The classic oblique isolation move — rotational core strength and the V-cut taper.
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