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Exercise guide
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Plank

Plank exercise illustraion diagram
Equipment required
Primary muscle group(s)
Plank exercise muscle groups Plank exercise primary muscle groups
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
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Related exercises to discover

Plank is a at-home work out exercise that targets abs. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Resistance / weighted crunches, trx suspension strap planks and bosu ball leg pull-in / knee tucks are related exercise that target the same muscle groups as plank. Visit our free illustrated exercise directory for more exercises to try in your workouts.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
Coach or trainer? Create visual exercise programs your clients will love!
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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