Plank

Teaching points

• Lay on your front and place your forarms and palms flat on the floor
  
  
• Lift your chest, stomach and legs off the floor and maintain your balance between your forearms and toes
  
  
• Keep a straight line from your shoulders, across your back to your feet
  
  
• Hold for up to 60 seconds

Variations & progressions

• To make the plank easier balance on your forearms and knees (with feet raised)
  
  
• Maintain a straight line from shoulders to knees

Muscles worked

• Rectus abdominus
  
  
• Transversus abdominus
  
  
• Erector spinae

Alternative exercises

• Side plank
  
  
• Plank using a swiss ball
  
  
• Crunch
  
  
• Crunch using a resistance band

Related injuries

• Abdominal strain
  
  
• Lower back pain