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Exercise guide
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Plank

Plank
Equipment required
Primary muscle group(s)
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 and instructions above for how to perform this exercise correctly. Hanging windshield wipers, medicine ball slams and stability / swiss / exercise ball rollout are related exercise that target the same muscle groups as plank. Visit our directory for more exercises.

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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.
Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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