Plank, illustrated in 3 steps — Start on your forearms and toes, or use your knees for support.

Core

Plank

A gentle hold for your core and shoulders, done on the floor. About 30 seconds.

Position: On the floor
Equipment: None
Time: About 30 seconds
Works: core and shoulders

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How to do plank

Set
Start on your forearms and toes, or use your knees for support.
1
Set your body in one long line.
2
Keep your hips level and your neck relaxed.
3
Breathe slowly while you hold.

Take care. Lower your knees or stop if your back starts to sag.

Gentle movement guidance, not medical advice. Stop if anything hurts.

Illustration adapted from Everkinetic / Workout Guide by Bryl Lim, shared under CC BY-SA 4.0.