One of the most classic bodyweight exercises, the plank is a simple and easy way to build stability and core strength. Performing a plank targets the anterior deltoids, rectus abdominus, external abdominal obliques, erector spinae, and gluteus maximus, per the Journal of Strength and Conditioning Research.
- Start with both forearms about shoulder-width distance apart, and both legs extended back.
- Keeping aligned from the head and shoulders to the hips, knees and feet, the shoulders should be roughly above the hands.
- Press away from the floor with both forearms, and drive the balls of the feet into the ground.
- Resist the urge to arch or drop your hips, and aim to hold this position for 15 seconds, 30 seconds, or up to one minute.
Jade Esmeralda, MS, CSCS, is a Staff Writer, Health & Fitness. A life-long martial artist and dancer, Jade has a strong passion for strength & conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.
