How To Do A Perfect Plank - Benefits And Form Tips, According To A Trainer

Side Plank

Lying on your side, place your right forearm flat on the floor, elbow under your shoulder, and legs stretched in a straight line from head to heels. The feet may be staggered for stability or stacked for difficulty. Hips up, core engaged. Each side, hold 30 seconds.


Stance hip-width apart. Bend over slowly and touch the floor in front of you with both hands. Walking your hands forward without letting your hips drop, attain a high plank posture with straight legs and a firm core. Step approach your hands gently after pausing. Rep one. Rep 10 times.

Stability Ball Stir The Pot

Keep elbows aligned with shoulders on a stability ball. Perform a high plank with your legs behind you, forming a straight line from head to heels. Hold your abs and move your forearms in a complete circle to move the stability ball and maintain your body motionless. One rep. Repeat 10 times, then reverse the circle.

Mountain Climber With Hold

Start in a high plank, shoulders over wrists, pelvis tucked, ribs brought to hips. Push your right knee to your chest, then left. Pause with your right knee to your chest. Start with the left knee and repeat. One rep. Do 10 repetitions.


Start in high plank keep your spine straight by squeezing your glutes and core. Step forward behind your hands. Hold a low squat for a second. Restart by placing your hands on the ground and jumping your feet. One rep. Do 10 repetitions.

Renegade Row

In a high-plank posture, hold two dumbbells with arms outstretched, palms facing each other without a wrist crease, and feet slightly wider than hip-width apart. Keep hips and shoulders level while you bend one arm and lift the weight to chest level.

Plank With Knee Tap

Start in a forearm-plank with elbows beneath shoulders. Lower both knees gently to the ground. Get back on plank. One rep. Perform as many repetitions as possible in 40 seconds, then rest 20 seconds.

Side Plank Dips

Lies on your left side with your legs straight and right leg stacked. Make sure your weight is on your left forearm and left foot edge. Keep your elbow below your shoulder and your upper arm perpendicular to the floor. Place your right hand on your hip and align your body from head to ankles.