Exercises / Bodyweight
How to do a plank
Holds your middle strong for every other lift.
Setup
- Forearms on the floor, elbows under shoulders.
- Legs straight, on your toes.
How to do it
- Squeeze your glutes and pull your belly button in.
- Body in one straight line.
- Breathe slowly and hold.
Common mistakes
- Hips sagging down.
- Bum in the air.
- Holding your breath.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Time | 30s |
| Rest | 45 seconds |
| Starting weight | Start with 20–30 seconds. Add 10 seconds when it's easy. |
| Muscles | Core |
| Equipment | Bodyweight |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the plank work?
The plank mainly works your core. Holds your middle strong for every other lift.
How many seconds should a beginner do?
Start with 3 sets of 30 seconds, resting about 45 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the plank?
Start with 20–30 seconds. Add 10 seconds when it's easy.
What are the most common plank mistakes?
Hips sagging down. Bum in the air. Holding your breath. Fix them by slowing down and using a lighter weight first.
Can an app check my plank form?
Yes. Musclo's live form check watches your plank through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
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