Did you know that the plank is more efficient than crunches? Not only will you gain a flatter, defined core, but you will also improve your posture and strengthen your back! Planks target multiple muscles including:

  • Abdominal.
  • Trapezius.
  • Biceps & triceps.
  • Glutes.
  • Obliques.

The traditional crunch, once a recognised and highly implemented ab exercise, is now being replaced by the plank. Plank exercises are a stationary exercise that keeps your body stable and eliminates the back pain issues associated with a traditional crunch.

Spend 60 Seconds a Day Doing This Exercise And In Just One Month Your Abdomen Is Going To Become Flatter.

Building Strength:

Planks build muscle that prepares you for strength tests such as:

  • Lifting.
  • Hauling.
  • Pulling.
  • Dragging.

How to place your body for plank:

  • Place your hands firmly on the ground, while keeping the shoulders and neck straight.
  • Put your heels in a position that the pressure is transferred to the toes and feel the tension in the muscles of the thighs.
  • In order to activate the muscles of your lower body, you should contract the muscles of the glutes. However, remember not to raise it up, as the entire body should be flat as a plank, not in a triangular shape.
  • In order to make it easier to maintain this position, you should breathe deeply and evenly.
  • As soon as you manage to keep your body in this position.

How To Perform The Plank:

  • Your knees and hands should remain on the ground, your back flat, and the shoulders should be a bit wider than shoulder-width apart.
  • Focus on a spot on the floor beyond your hands, in order to keep the spine, head and neck straight.
  • Apply the pressure on the toes, and place the right leg on the floor.
  • Then, repeat the same with the left leg.
  • You need to start contracting the abdominal muscles and remain in this position for 20-60 seconds.
  • Afterwards, relax your body.
  • You need to gradually increase the time of maintaining the plank position up to a minute.


Repeat the plank 3 times in a row and on a daily basis!