How To Do Plank Hold

Plank Hold Exercise

Plank Hold is an effective compound exercise that develops strength, stability and flexibility in the entire core section.

It also engages the lower back, chest, shoulders and quadricep muscles.

Plank Hold is a valuable exercise to help improve posture and as a rehabilitation exercise if you have back problems.

This is due to Plank Hold’s ability to improve stability in your hips and spine by strengthening the primary stabilisers which are the rectus abdominis and transverse abdominis.

Plank How To

  • Lie face down on the floor.
  • Place your elbows directly under your shoulders. Place your hands close together for better balance and stability.
  • Keep your legs straight and shoulder- width apart. Keep your head up, look straight ahead.
  • Lift your hips off the ground; push your feet through the floor for better stability.
  • Maintain a straight, flat back position with your upper back aligned with your lower back and your hips aligned with your shoulders.
  • You may repeat the exercise once you’ve completed the target duration of the Plank Hold.

Form and Technique

Plank Hold requires you to hold the position for a pre-determined period of time.

The baseline for fitness is 120 seconds but if you’re a beginner, focus on proper form and technique first.

Aim for 30 seconds then move up in increments of 10 seconds or higher until you can achieve 120 seconds.

Always maintain a straight back position for Plank Hold.

Raising your hips too high or too low will diminish tension on the core muscles and put more compression forces on your lower back.

Variations: Plank, Swiss Ball Plank, Extended Plank, Elbow Plank

Routine for Strength: 5 sets x hold as long as possible (30 secs rest between sets)

Routine for Muscle Gains:   n/a

Plank Hold