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How to Do Basic Plank – Benefits, Variations, Useful Tips

3 sets, 20-30 seconds /day
1-2 min

Muscles Involved: Ab

Benefits of Planks

Plank is an isometric strength exercise. It means that during its performance you don’t make any movements – just keep your body in one position for a while. Plank includes even the deepest muscles, making them function with maximum efficiency. This exercise stimulates the work of feet, shins, legs, core, forearms, hands and stomach.

Muscles involved in the front plank engage trapezius, the anterior, medial, and posterior delts, rotator cuff, rhomboids, biceps, triceps, pecs, serratus anterior, glutes, quads, and gastrocnemius. Plank is especially effective for abs, because it primarily involves transverse abdominus, rectus abdominis, and erector spinae muscles. Buttocks and thighs become strengthened during plank. This is one of those exercises that can improve your posture and strengthen the spine. You will have a flat belly, toned buttocks, and slim thighs if you do plank regularly!

How to Do Plank

  • The initial position is based on your hands and balls of your feet;
  • Elbows should be positioned just below the shoulders;
  • The body should be straight, tensed and stretched in a straight line from the heels up to the top of the head;
  • Rely only on the forearm and don’t bend your body at lower back or at hips.

How long should I do a plank?

Beginners are recommended to do a plank for ten to twenty seconds and by time gradually increase the exercise duration. Those who are physically trained can do several sets of plank for a minute. It’s recommended to do the plank during two or more consecutive minutes for people, who do sports regularly. You’ll get a visible result after two-three weeks if you perform this exercise and follow your workout plan.


  • Your feet should be parallel to each other. Also, the closer feet are placed, the more abdominal muscles will be involved in exercise;
  • Keep your legs straightened and tensed – it will reduce the load on the lower back and will save you from discomfort after a workout;
  • Buttocks should be toned during the plank exercise too.

Plank Variations

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