The short version
- A plank is a straight line from head to heels, held still, while you keep breathing.
- Several short, quality holds beat one long, sagging hold.
- Start on your knees or with hands on a bench if the floor is too hard.
The plank trains your trunk to resist bending. That is the job your core does every time you carry, push or lift something.
Easier and harder versions
- Easier: forearms on a bench or counter, or knees down.
- Standard: forearms and toes on the floor.
- Harder: lift one foot an inch for a few seconds at a time, keeping hips level.
How long?
There is no magic number. Start with holds of 10 to 20 seconds with perfect form, repeated 3 to 4 times. Add 5 seconds per hold when it feels steady. Past about 60 seconds, a harder version usually teaches more than a longer hold.
Step by step
- Set your forearms on the floor, elbows under your shoulders.
- Step your feet back, toes tucked, feet about hip-width.
- Squeeze your glutes and gently pull your ribs down toward your hips.
- Make one straight line from your head to your heels.
- Breathe slowly. Stop when the line starts to sag.
Common mistakes and fixes
- Hips sagging. Fix: squeeze glutes harder or use the knees-down version.
- Hips piked high. Fix: lower until your body is one line.
- Holding your breath. Fix: count slow breaths instead of seconds.
Do this today
Do 3 holds of 15 seconds with 30 seconds of rest. If all 3 are clean, try 20 seconds next time.
Questions people ask
How long should a beginner hold a plank?
10 to 20 seconds with good form, repeated 3 or 4 times, is a solid start.
Do planks burn belly fat?
No exercise burns fat from one spot. Planks build trunk strength; overall eating and activity drive fat loss.
My low back hurts in a plank. Why?
Usually the hips are sagging. Use an easier version. If pain continues, stop and ask a clinician.
Sources
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 9, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 9, 2026.
- AAOS OrthoInfo. Spine Conditioning Program. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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