Plank Challenge Timer

What is the plank exercise?

The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for a maximum time. It engages multiple muscle groups simultaneously, making it one of the most effective bodyweight exercises.

Regular plank practice can improve core stability, posture, flexibility, and overall strength without any equipment needed.

Benefits of planking

• Strengthens core muscles (abs, obliques, lower back)
• Improves posture and balance
• Increases flexibility in posterior muscle groups
• Reduces back pain by strengthening core
• Boosts metabolism
• Can be done anywhere without equipment

Proper plank form

1. Start in a push-up position with forearms on the ground
2. Keep elbows directly under shoulders
3. Maintain a straight line from head to heels
4. Engage your core by pulling belly button toward spine
5. Keep your neck neutral, looking at the floor
6. Don't let your hips sag or pike up
7. Breathe steadily throughout the hold

Tips for better planks

• Start with shorter holds and gradually increase
• Focus on form over duration
• Squeeze your glutes to help maintain position
• If struggling, drop to your knees for a modified plank
• Use a mirror or record yourself to check form
• Practice daily for best results

Plank variations

• Standard forearm plank
• High plank (push-up position)
• Side plank (for obliques)
• Plank with leg lift
• Plank with arm reach
• Walking plank