Posted on 12 Comments



The plank is an isometric core strength exercise that involves maintaining a position for the maximum possible time. The forearm plank is what most people consider to be a standard plank.

It builds strength in our core, upper and lower body so it´s a good full body workout. We do not need any equipment to perform this exercise, and it also improves flexibility by stretching muscles and will improve posture if performed regularly.

The plank works almost every main muscle: deltoids, biceps, triceps, obliques, rectus abdominis, erector spinaelatissimus dorsi, pectoralis major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.

How to do it:

  1. Start by getting into a press up position.
  2. Bend your elbows and rest your weight on your forearms and not on your hands.
  3. Your body should form a straight line from shoulders to ankles.
  4. Engage your core, hold this position, and enjoy :)

12 thoughts on “Plank

  1. Happy new year!!😀 I wish you luck for 2k16!😃

    1. Happy New Year :D It´s going great, thank you!! Wish you the same :) Big hug, David

  2. Happy new year!!😀 I wish you luck for 2k16!

  3. Wow,I wish I could be more like u,you know,energetic and fit and stuff. Why am I so lazy?!?

    1. Hahaha, you have 21 years ahead to practice ;) Check the calendar, I have the perfect challenge for you: from walking to running :)

      1. Awesome! I sure will!

      2. :)

  4. The Plank is my favorite! My personal record was 7+ and I beat that over Thanksgiving and made it to 12+ minutes. I think I’m good, for now anyway. :)

    1. Do you think? :) You Are Good!

    1. Thank you :)

  5. […] of my favourite exercises: • Forearm plank. I love it. It’s not crazy difficult, but you can feel it working. I still do varying planks […]

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