Core
Plank
Plank
Video
Execution (step by step)
1
Elbows directly under your shoulders, forearms on the floor.
2
Body in a straight line from head to heels.
3
Don't let your hips sag or pike too high.
4
Keep breathing normally -- don't hold your breath.
5
Eyes down, neck in a neutral position.
Muscles
Primary
core (transverse abdominis)
Supporting
shouldersglutes
Programming
| Strength | 3-5 sets x 20-60 seconds |
| Hypertrophy | 3-4 sets x 45-90 seconds |
| Endurance | 2-3 sets x 90+ seconds |
Alternatives
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