Core · Calisthenics
Plank - The complete guide
The plank is a fundamental isometric core exercise that builds stability through the entire front chain - simple to learn, hard to master correctly over time.
How to perform it
- 1Support yourself on forearms and toes
- 2Place your elbows directly under your shoulders
- 3Keep your body in one straight line from head to heels
- 4Brace your stomach and glutes, and breathe calmly
Common mistakes
⚠️ Hips sagging - the most common mistake
⚠️ Hips lifted too high
⚠️ Neck hanging passively or stretched upward
Progression - the path to mastering it
1. Knee plank 20 seconds
2. Full plank 30 seconds
3. Full plank 60 seconds
4. Full plank 90+ seconds
5. Plank with movement (shoulder taps, walkouts)
FAQ
How long should I be able to hold a plank?
60 seconds with correct technique is a solid goal - longer without good form adds no extra value.
Does the plank work on belly fat?
No, the plank builds muscle strength and stability, but doesn't remove fat locally - that requires an overall calorie balance.
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