Plank is an enormously universal exercise that trains almost all the muscles necessary for good posture at once.


Muscles involved in the plank



Correct execution of the plank

  • Lie on your stomach and support your forearms so that you form a 90° angle between your upper and lower arms.
  • Place your toes and the balls of your feet.
  • Now support your body with your forearms and toes upward and tense your body.
  • As you do so, lift your body until your head, torso and legs form a straight line in the air.
  • Look down so that your head is always in line with your spine.
  • Maintain body tension for a few seconds (up to minutes) and then return your body to prone position for recovery.

Common mistakes with the plank

  • Hollow back: During the tension phase, take care not to “buckle” in the lumbar spine (hollow back) – the spine should always be straight and in line.
  • Moving of head and neck: Your head and neck should remain in the neutral position while performing the exercise.

Tips to intensify the plank

  • To intensify the exercise you can have a barbell plate placed on your back (by a training partner).