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Core

Plank

Bodyweight Beginner Core
This guide is for general fitness education only. Stop if you feel pain and consult a qualified professional for injuries or medical concerns.

How to Do Plank

Place forearms on the floor.
Keep elbows under shoulders.
Brace your core.
Hold a straight line from head to heels.

Benefits

  • ✓ Improves core stability
  • ✓ Supports posture
  • ✓ Needs no equipment

Common Mistakes

Hips sagging.
Holding breath.
Neck strain.

Safety Tips

Start with short holds.
Stop if lower back pain appears.

Variations

  • • Side Plank
  • • High Plank
  • • Plank Shoulder Tap

Alternatives

  • • Dead Bug
  • • Bird Dog

Progressions

  • • Weighted Plank
  • • Long Lever Plank

Regressions

  • • Knee Plank
  • • Incline Plank

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