How to perform Bodyweight Plank with proper form
Starting Position
- Get down on all fours with your hands under your shoulders and knees under your hips.
- Extend your legs back, one foot at a time, until your body is in a straight line from head to heels.
Proper Form
- Hand Placement: Keep your hands shoulder-width apart, fingers facing forward or slightly outward.
- Body Alignment: Maintain a straight line from your head to your heels. Avoid sagging your hips or lifting your buttocks too high.
- Core Engagement: Tighten your abdominal muscles to support your spine.
- Neck Position: Keep your head neutral, looking slightly ahead rather than up or down.
- Breathing: Breathe steadily through your nose, avoiding holding your breath.
Common Mistakes
- Dropping Hips: Maintain a straight line; do not let your hips sag.
- Raising Shoulders: Keep your shoulders directly over your wrists to prevent strain.
- Holding Tension: Relax your jaw and shoulders to avoid tension buildup.
Variations
- Knee Plank: Perform with knees on the ground to reduce intensity.
- Plank on Forearms: Rest on your forearms instead of hands for a different challenge.
Duration
Aim to hold the plank position for a sustainable amount of time, gradually increasing as you build strength and endurance.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs