Plank: How to Do It and When to Progress
- Beginner
How to do it
Prop yourself up on your forearms, elbows under your shoulders, legs straight and on your toes. Brace your abs and glutes until your body forms a straight line from head to heels. Hold the position with steady hips and calm breathing.
Target range
Aim for 20 to 40 seconds in each set.
Ready for the next step
When you reach 40 seconds in every set, you are ready for the next level: Plank Shoulder Taps.
Where it fits
Step 2 in the Plank progression, which runs from easier to harder.
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.