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Exercises > Strength > Stomach > Plank

Muscles trained:

Iliocostalis, Longissimus, Spinalis, Rectus abdominis, Transverse abdominal

Assistant muscles:

Deltoid (deltoids, delts or deltoideus), Gluteus maximus




The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up in maximum time. The plank strengthens the core, back and shoulders.

Stand on the floor with your knees and hands. Lower the forearm to the floor with elbows placed under the shoulders and hands at shoulder width apart. The arms should form a 90 degree angle. Put both feet back and get on your toes.


Maintain a straight line from the heel to the head. Look down on the floor with your eyes raised. Tighten the abdominal muscles and hold for 1-2 minutes. Have a break for 1 minute and repeat.



Extra information

start-here.png Level: Intermediate
package-x-generic.png Equipment: Training mat
member.png Author: Solo
tag_green.png Tags:
eye_dark_grey.png Unique hits: 21


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