Step by step
- Place your forearms on the floor with your elbows under your shoulders.
- Straighten your legs and rest on your toes.
- Make a straight line from head to heels, squeezing glutes and abs.
- Hold, breathing normally.
Tip: Three good 30-second planks beat one 2-minute plank with sagging hips.
Common mistakes
If your hips drop, your lower back suffers. Squeeze your glutes.
Raising your hips takes work off your abs. Aim for a straight line.
Breathe normally.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 20–40 s with added weight | 1.5 min |
| Solid core | 3 | 30–60 s | 1 min |
| Beginner | 2–3 | 15–30 s | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How long should I hold?
30 to 60 seconds with good form is enough. When it gets easy, add weight or try harder variations.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add plank to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.