How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Plank
The default brace. Quality over a three-minute sag.
beginnerHomeStudioGym floorOutdoor
Core · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
How To Plank
NASM
How to handle weight
Unloaded. Add a plate on the back only when 45s is easy and the shape does not change.
Usual programming
3 × 20–45s of a hard plank beats a long ugly one.
Caution
A hard 30s with a straight body beats a 3-minute sag. Hips neither piked nor hanging. Breathe.
Setup
Elbows under shoulders, body a line, squeeze glutes and quads.
Cues
- Ribs down
- Neck long
- Breathe
Common mistakes
- Hips piked or sagging
- Holding the breath
- Shrugging
Home swap
Elevated plank
