鍛錬How to do Plank
Plank works the Whole core, shoulders with no equipment. Key cue: “Straight line from head to heels. Brace your abs and keep breathing”
Steps
- Lie face down with your elbows directly under your shoulders
- Tuck your toes and lift your body
- Hold a straight line from head to heels
How many: Hold 20–60 sec
Muscles worked
Whole core, shoulders
Common mistakes
- Hips too high or sagging
- Holding your breath
- Shrugging your shoulders
Easier or harder
| Easier | Do it on your knees |
|---|---|
| Harder | Lift one leg |
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More abs exercises
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.