How To Do a Plank

Planks are one of the best exercises you can do to strengthen your core, improve your posture, and build overall stability. They require no equipment, can be done anywhere, and engage multiple muscle groups at once. If you’re looking to add a simple yet effective move to your routine, the plank is a great place to start!

See Also – Our Guide on The Best Exercises for Back Pain

What is a Plank?

A plank is a bodyweight exercise that strengthens your core, shoulders, back, and legs. It involves holding your body in a straight line, similar to the top of a push-up, while supporting yourself on your hands or forearms and toes.

Unlike crunches or sit-ups, which focus on movement, a plank is an isometric exercise—meaning you’re holding a static position. This helps build endurance and stability in the muscles that support your spine, making it a great move for overall strength.

How to Perform a Basic Forearm Plank

The forearm plank is the most common variation and a great place to start. Here’s how to do it correctly:

Starting Position

1. Lie face down on the floor.
2. Position your elbows directly under your shoulders, keeping your forearms flat on the ground. Your hands should be facing forward or clasped together.
3. Extend your legs straight behind you, with your toes tucked under.

Execution

1. Engage your core and lift your body off the ground, balancing on your forearms and toes.
2. Keep your body in a straight line from your head to your heels. Avoid letting your hips sag or raising them too high.
3. Hold this position, breathing steadily.
4. Start with 20–30 seconds and work your way up as you get stronger.

Common Mistakes to Avoid

Even though planks seem simple, small mistakes can reduce their effectiveness or even cause discomfort. Here’s what to watch out for:

• Arching or rounding your back – Your body should stay in a neutral position. If your lower back sags, it puts unnecessary strain on your spine.
• Letting your hips drop or rise too high – Hips should stay in line with your shoulders for maximum core engagement.
• Holding your breath – Breathe in and out steadily to maintain control and prevent tension build-up.
• Placing too much weight on your shoulders – Engage your entire core so your weight is evenly distributed.

Plank Variations for Different Fitness Levels

Once you’re comfortable with the basic plank, you can modify or advance it based on your fitness level.

Beginner-Friendly Modifications

• Knee Plank – Instead of balancing on your toes, lower your knees to the ground while keeping your upper body in proper alignment.
• Elevated Plank – Place your hands or forearms on a bench or sturdy surface to reduce the intensity.

Intermediate Variations

• Side Plank – Shift your weight to one side, balancing on one forearm and the side of your foot to target your obliques.
• Straight-Arm Plank – Instead of using your forearms, extend your arms fully and balance on your hands like a push-up position.

Advanced Variations

• Plank with Leg Lifts – While in a plank, lift one leg off the ground for a few seconds, then switch. This increases core and glute engagement.
• Plank with Shoulder Taps – In a straight-arm plank, alternate lifting one hand to tap the opposite shoulder while keeping your hips stable.
• Walking Plank – Move side to side by stepping your hands and feet in the same direction while maintaining plank form.

How to Incorporate Planks into Your Workout Routine

Planks work well as a stand-alone exercise or as part of a full-body routine. Here are a few ways to include them in your workouts:

• Daily Plank Challenge – Start with 20 seconds and add 5–10 seconds each day.
• Core Circuit – Combine planks with crunches, leg raises, and Russian twists for a complete ab workout.
• Strength Training – Use planks between weightlifting sets to keep your core engaged.

Tracking Progress and Improving Performance

Planks get easier with practice, so it’s important to challenge yourself over time. Try these tips to keep progressing:

• Increase Hold Time – Gradually add more seconds to your plank each week.
• Add Movement – Try dynamic variations like plank jacks or mountain climbers.
• Test Your Endurance – Set a timer and see how long you can hold a plank with good form.

Suffering From Back Pain? A Chiropractor Can Help

If you’re dealing with back pain, planks can be a great way to build core strength and support your spine. However, if pain is limiting your ability to exercise or affecting your daily life, it’s important to address the root cause. At PinPoint Health, we understand how frustrating and exhausting back pain can be. Our team is here to help identify what’s causing your discomfort and provide the right treatment, including exercises like planks that are safe and effective for your body.

Whether your pain is from poor posture, an injury, or muscle imbalances, we’ll create a personalized plan to help you move better, feel stronger, and get back to doing what you love—without discomfort holding you back.

Book an Appointment at PinPoint Health Today