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Exercise guide

Plank – Core Bracing Basics

Build a strong brace: clean holds beat long sloppy holds.

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Target muscles

Core, including abs, back and hips

Position

  • Place elbows under shoulders.
  • Keep hips neutral, not too high and not sagging.
  • Keep ribs down and glutes tight.
  • Breathe steadily.

Common mistakes

  • Sagging lower back.
  • Collapsing shoulders.
  • Holding breath.

Progression

3×20–40 seconds clean → side plank → harder plank variations.

Similar exercises

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Crunches

Short, controlled reps without neck pulling. Focus on tension.

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