How to Do the Plank Position

The plank is a simple yet surprisingly difficult and effective exercise for stabilizing the body's core region -- including all of the abdominal muscles -- while strengthening the arms, shoulders and legs. The exercise requires no equipment or crunching motions, and can be performed wherever there is a flat surface to lie on. Besides being a popular strengthening exercise, the plank is a pose practiced with controlled breathing in yoga. Once you have mastered the basic position, you can try some of the more difficult variants.

Instructions

    • 1

      Lie face down on the floor or on an exercise or yoga mat.

    • 2

      Bend your arms in front of your chest so your forearms and palms are flat on the floor, supporting the upper body.

    • 3

      Keep your forearms flat on the floor as you lift your torso off the ground so your body is propped up on your elbows and toes. Your elbows should be bent at a 90-degree angle and in line with your shoulders. Clasp your hands together in front of you or keep the palms flat on the floor.

    • 4

      Hold your abdominals tight to support your lower back. Your body should form a straight line running from your head to your heals, with your weight evenly distributed between your elbows and toes.

    • 5

      Hold the position for between 10 and 30 seconds, breathing normally.

    • 6

      Rest for one minute.

    • 7

      Repeat the exercise twice more.