What is this exercise?

The plank is a great exercise for abdominal or core strength and is simple to perform.

Start in a push up position resting on your forearms and knees.

Make sure to keep your pelvis and shoulders square and that your spine is completely aligned.

A good tip is to tuck your bottom under and drop your shoulders and upper back so that they are relatively straight. (you can use a mirror to assist with this positioning)

If you feel the exercise is working your abdominals and and notb your lower back and you are comfortable with this sensation, you can move onto your toes. This is a more advanced position and will work your core even more.( make sure you do not feel back strain only abdominal strain )

 However, make sure to maintain the same rules and back keep your straight with a small curve oin your upper back and a small arch in your lower back.

The aim is to feel the burn in your abdominals, particularly around and below your belly button.


  • Rotate pelvis back to flatter lower back
  • Drop upper back to flatten upper back
  • Keep back straight
  • Hold position

Goal hold time: 2 minutes

What muscle groups does this exercise use?

Primary Activation/BURN

  • Rectus abdominis (abs) – Lower more than upper
  • Transverse abdominis

Secondary Activation

  • Erector spinae
  • Scapular muscles

Common errors

I feel my back burning/getting sore, you are probably arching your back too much > tuck your hips under and drop your chest to straighten your spine and restore your normal spine curves.

I feel my shoulders burning more > shift your weight back onto your knees /toes