Front plank

Exercise details

  • Target muscle: Rectus Abdominis
  • Stabilizers: Obliques, Iliopsoas, Tensor Fasciae Latae, Quadriceps, Sartorius, Pectoralis major, Serratus Anterior
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Get down on all fours on a mat.
  2. Gently lower your upper body onto your elbows, extend your feet backward, and straighten your body. Your feet should be close together, your elbows should be directly under your shoulders, and your rigid body should be being supported by your forearms and toes.

Execution

  1. Hold this position for the desired period of time, breathing normally.
  2. Slowly return to the starting position.

Comments and tips

  • The front plank is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core. Your muscles are exercised isometrically.
  • Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.
  • Keep your glutes and core muscles contracted.
  • Keep your shoulders down, maximizing the distance between your shoulders and ears.
  • To make the front plank easier, perform it on bent knees instead of toes (see second video).
  • To make the exercise more difficult, raise one leg off the ground and hold this position before repeating with the other leg.

Front plank videos

Basic plank variations

Sources

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