Hold a plank
Hold your body in a straight line on forearms and toes to strengthen your whole core.
- How often
- Weekly
- Time
- 3 min
- Recommended for
- 4 factors
How to do it
- Lie face down, then prop yourself up on your forearms, elbows under your shoulders.
- Tighten your stomach muscles and lift your hips so your body forms a straight line from head to heels. Do not let your hips sag or pike up.
- Keep your neck in line with your spine and breathe steadily.
- Hold for 15 to 30 seconds, then rest.
- Repeat 3 to 5 times, 2 to 3 times a week. If this is too hard, start with your knees on the floor.
Why it helps
A plank trains the muscles around your trunk to hold your spine steady, the same job they do when you carry, push or lift. A stronger core may help you keep good form during everyday tasks.
Be careful
Stop if you feel pain in your lower back or shoulders. If you have high blood pressure, keep breathing and avoid holding your breath. See a doctor or physical therapist if pain persists.
Recommended for
hobby
Birdwatching and photography
Long walks outdoors with binoculars or a heavy camera around your neck.
hobbyHiking
Miles of uneven ground, steep descents and long days outdoors.
hobbyMountain biking
Rough trails, steep drops and a lot of jolting through your arms.
hobbyRoad cycling
Hours bent over the bars, legs spinning thousands of turns per ride.