Plank
Quick Overview
The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.
Difficulty: Beginner
Equipment: None (Bodyweight) or Yoga Mat
Target Muscles
- Transverse Abdominis
- Rectus Abdominis
- Obliques
- Erector Spinae
Secondary Muscles
- Deltoids
- Glutes
- Quadriceps
- Serratus Anterior
How to Perform
- Start in a push-up position, then lower onto your forearms, ensuring elbows are directly under shoulders and forearms are parallel or hands clasped.
- Your body should form a straight line from head to heels.
- Engage your core by drawing your navel towards your spine, and squeeze your glutes.
- Avoid letting your hips sag or pike up.
- Hold the position for the desired duration, breathing steadily.
Common Mistakes to Avoid
- Hips sagging too low.
- Hips piking too high.
- Holding breath.
- Letting shoulders shrug up to ears.
Benefits of Plank
- Strengthens the entire core (front, sides, and back).
- Improves posture and spinal stability.
- Can help reduce back pain.
- Builds isometric strength and endurance.