Plank - Bodyweight

Other types of Plank: Stability Ball

  • Kneel with hands on floor, hips over knees and shoulders over hands.

  • Engage your abdominals and lower to your forearms. Hinge forward, hips going past your knees, and hold for up to 30 seconds. Rest in child's pose or sitting on your heels.

  • A mat is helpful but not necessary.

  • Abdominals 

  • Arms  Chest 

  • Rectus abdominis, Transverse abdominis

  • TIP: Keep your spine neutral and concentrate on constantly pulling your abs away from the floor.

Variations for Plank

  • Advanced Plank

    Once it becomes easy to hold the plank for 30 seconds, try this more challenging version.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
Advanced Search | Exercise Index

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