How To Do A Proper Plank Exercise To Develop A Strong Core

What Is A Plank Exercise And Muscles Used

The plank is one of the best bodyweight exercises for a flat, toned stomach because it works all the muscles in your core, including the rectus abdominus (the "six-pack muscles" ), transverse abdominus, internal and external obliques, hips, back, shoulder and arms.

How Often Should I Do The Plank Exercise

You could do it 2-3 times a week on non-consecutive days or you can train daily.

How Long Do You Hold A Plank Exercise

You can hold the plank position from 10 seconds to 5 minutes. If you are new to exercising, try 10 seconds. 2 minutes is a good goal to shot for. 3 to 5 minutes will give you even greater physical benefits.

We offer the 30 Day Plank Challenge as a means to gradually get you to hold your plank position longer.

How Many Calories Can You Burn Doing Planks

According to MyFitnessPal, a 150 pound person will burn 10 calories in 3 minutes. A 180 pound person will burn 12 calories in the same time.

Steps For Proper Plank Exercise

1. Start on your hands and knees on a mat.

2. Lift your knees off the mat and push your feet back, bringing your body to full extension with toes pressed into the mat.

3. Make sure your feet are shoulder-width apart to start. Press the palms of your hands flat on the mat with elbows bent, lifting your body so it forms a straight line.

4. Keep your core tight while you hold the plank.

Printable Workouts That Use The Plank

• 30 Day Plank Challenge
• Get A Flat And Toned Stomach Fast
• Full Body Workout At Home
• 10 Week Home Workout Plan
• 12 Week Workout Plan
• 30 Day Ab Challenge
• Incredible Workout To Melt Body Fat
• 25 Minute Workout
• 60 Bodyweight Exercises You Can Do At Home
• Best Workout For Love Handles
• Flat Belly Workout
• Bodyweight Exercises
• 7 Day Workout Plan
• Fat Burning Evening Workout
• Best Ab Workouts At Home

Plank Exercise Video Demonstration