Plank

Abdominals

Plank

LevelBeginner EquipmentBodyweight MechanicIsolation ForceStatic

A static bodyweight hold on your forearms and toes that trains the abdominals and trunk stability.

Strength

Primary musclesAbdominals

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie face down and place your forearms on the floor with your elbows under your shoulders.
2Tuck your toes and lift your body off the floor.
3Align your body from head to heels.

How to perform

1Brace your abs and squeeze your glutes.
2Keep your hips level and your neck neutral.
3Hold the position for 20–60 seconds.
4Lower your knees to the floor to finish.