Plank
Reps1 times
Calories burned337 kcal
LevelBeginner
Changing duration and load is available in our application
Lie face down on the floor with your body weight on your toes and forearms. Elbows should be strictly under the shoulder joints. Step together. Keep your body straight during the exercise for as long as you can. Tip: To increase the difficulty, raise one arm or leg.
How to perform the exercise
1 times
337 kcal
Control your movement and do not rush.
01
Starting position
Lie face down on the floor, supporting your weight on your toes and forearms.
02
Elbow position
Elbows directly under shoulders. Feet together.
03
Hold
Keep your body straight for as long as you can.
04
Breathing
Breathe evenly, do not hold your breath.
05
Progression
To increase difficulty, lift one arm or leg.
Variants
Beginner
Perform on your knees and reduce hold time.
Middle
Hold a classic plank on toes and forearms.
Professional
Increase hold time or lift one arm or leg.
Which muscles are working
Core, back and shoulders
Benefits of the exercise
Strength
Strengthens abdominal and back muscles.
Balance
Improves core stability.
Simply
Builds endurance without equipment.
Contraindications
Acute pain in the back or shoulders.
Recent injuries to the spine or shoulders.
Medical prohibition of static loading.
Recommendations
Body
Keep your body straight, do not sag.
Breathing
Breathe evenly and calmly.
Time
Start with short intervals.
