Abs & core
Plank Hold
Holding a forearm plank teaches your whole core to brace and keep your body straight. It's the base for every other plank move.
- Works
- Core, obliques, glutes, front shoulders
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Set your forearms on the mat with your elbows under your shoulders.
- 2Step your feet back, toes tucked, so your body makes a straight line from head to heels.
- 3Tuck your tailbone slightly, brace your core and squeeze your glutes.
- 4Hold, breathing steadily, with your eyes on the floor just in front of your hands.
Cues
- Keep your core tight and tucked, with no sagging.
- Don't let your hips drop.
- Brace your core, squeeze your glutes and breathe.
Common mistakes
- Hips sagging. That puts the load on your lower back. Tuck your hips and squeeze your glutes, and end the set when you can't hold the line.
- Hips piked up. It feels easier because your core does less. Lower your hips until they line up with your shoulders and heels.
- Holding your breath. Keep your core braced and take slow, steady breaths.
Easier
Drop your knees to the mat and keep a straight line from your knees to your head, or hold for shorter stretches with short rests.
Harder
Hold for longer, or lift one foot off the floor for a few seconds at a time, then switch.
Try it: 3 holds of 20 to 40 seconds.
How long should I hold a plank?
As long as you can keep a straight line, not as long as you can survive. Start with 20 to 40 seconds and build from there. When your hips start to drop, the set is over.
