Exercise guide
Plank
The Plank is a bodyweight strength exercise that holds the torso above the floor using the forearms and toes. The abdominals are the primary muscle group. Instead of completing repetitions, you hold one steady position for a chosen amount of time, which makes the quality of the hold the main measure.
Training context
What is the Plank?
A plank is an isometric exercise, which means you hold the working position instead of moving through repeated reps. The forearms support the front of the body and the toes support the back. This makes it easy to add to bodyweight workouts, warm-ups, or short abdominal blocks.
Time alone does not describe a good plank. A shorter hold with a steady body position can be more useful than a longer one where the hips gradually drop or rise. Record the duration together with the plank version you performed.
Technique overview
Choose a hold you can keep consistent
Place the elbows beneath the shoulders and extend the legs until the toes support the lower body. Create a straight, comfortable line and breathe while keeping the position quiet. Stop the interval when the hips can no longer stay where you set them, not only when the clock reaches a target. Raising one limb is an optional progression, but it should come after the standard hold is controlled.
Treat this as an overview and use a range, pace, and setup you can control.