Planks for Core Strength
The plank is one of the most effective core exercises, engaging multiple muscle groups simultaneously without requiring any equipment. A strong core is essential for good posture, injury prevention, reduced back pain, and improved athletic performance.
How Often
3-5 times per week. Allow at least one rest day between intense core sessions.
Duration
10-20 minutes including rest periods between sets. Quality of form matters more than duration.
Step-by-Step Instructions
- 1
Standard Forearm Plank
Place your forearms on the floor with elbows directly under shoulders. Extend your legs behind you, resting on your toes. Create a straight line from your head to your heels. Engage your core by pulling your belly button toward your spine. Hold while breathing steadily. Start with 20-30 seconds and build to 60+ seconds.
- 2
High Plank (Push-Up Position)
Start in a push-up position with hands directly under shoulders, arms fully extended. Keep your body in a straight line from head to heels. Spread your fingers wide and press firmly through your hands. Engage your core and glutes. This variation puts more emphasis on the shoulders and arms. Hold for 20-60 seconds.
- 3
Side Plank
Lie on your right side with your right elbow under your shoulder. Stack your feet or stagger them for more stability. Lift your hips off the floor, creating a straight line from head to feet. Extend your left arm toward the ceiling. This targets the obliques. Hold for 20-45 seconds per side.
- 4
Plank with Shoulder Tap
Start in a high plank position. Keeping your hips as still as possible, lift your right hand and tap your left shoulder. Return your hand to the floor and repeat on the other side. This adds anti-rotation challenge to your core workout. Perform 8-12 taps per side.
- 5
Plank to Downward Dog
Start in a high plank. Push your hips up and back into a downward-facing dog position, then return to plank. This dynamic variation adds movement and stretching to the core workout. Repeat 8-12 times with controlled movement.
Safety Tips
- Maintain a neutral spine -- do not let your hips sag or pike up
- Keep breathing throughout the hold (do not hold your breath)
- Focus on quality over duration -- 30 seconds with good form beats 2 minutes with poor form
- Engage your glutes along with your core for full-body stability
- If your lower back starts to ache, lower your knees for a modified version
Contraindications
Avoid or modify this exercise if you have:
- Acute lower back injury or herniated disc
- Shoulder injuries (modify to forearm position or skip high plank variations)
- Wrist injuries (use forearm planks instead)
- Diastasis recti (abdominal separation) -- consult a specialist first
Related Exercises
Pilates for Core Strength
Pilates is a low-impact exercise system that focuses on controlled movements to build core strength, flexibility, and body awareness. Developed by Joseph Pilates in the early 20th century, it emphasizes quality of movement over quantity and is particularly effective for developing deep stabilizing muscles.
Yoga for Back Pain
Yoga is one of the most evidence-backed natural approaches for managing and preventing back pain. By combining gentle stretching, core strengthening, and mindful breathing, yoga addresses the root causes of most back pain: tight muscles, weak core, poor posture, and stress-related tension.
Dead Bugs for Core Stability
The dead bug is a highly effective anti-extension core exercise that teaches your body to stabilize the spine while moving the limbs. It is particularly valuable for people with back pain because it strengthens the deep core muscles without placing excessive stress on the spine.