Plank

Place your forearms on the floor, legs extended. Keep your body in a straight line from head to heels, engaging your core. Hold this position without letting your hips sag.

ABS · CORE

How it is executed

Place your forearms on the floor, legs extended.
Keep your body in a straight line from head to heels, engaging your core.
Hold this position without letting your hips sag.

Muscles worked: Abs
Primary muscle: Lower abs
Equipment: Bodyweight
Movement pattern: Core
Difficulty: Beginner
What it is for: Core strengthStabilityHypertrophyStrength

Watch the full tutorial

Variations and substitutions

Plank JacksBodyweight Copenhagen PlankBench · Bodyweight Plank Shoulder TapsBodyweight

Routines that program it

Three-day full body routine3 sets a week Three-day dumbbell workout at home3 sets a week Four-day upper/lower split3 sets a week Four-day strength program3 sets a week

Abs exercises Bodyweight exercises Training calculators Back to the library

Put it to work in Kaizer

Online coaching softwareCoach remote clients like they're next to you: the routine in their app, chat built in, every session tracked.Kaizer vs HarbizHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Mechanical tensionMechanical tension is the force a muscle fibre bears while contracting against resistance, and it is the primary stimulus for hypertrophy.RPE (rate of perceived exertion)RPE is a 1-to-10 scale on which someone rates how hard an effort felt.Estimated 1RM calculatorWhat is your estimated 1RM?

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Plank

Program your clients' routines from these exercises, without the spreadsheet.

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