Plank Exercise

The Plank, also known as the Prone Bridge, is a simple bodyweight core strength exercise, requiring no equipment other than a stopwatch to time yourself. This exercise is part of the 7-minute workout.

Equipment Required: none



Technique

  1. Lie on your stomach on an exercise mat, with your elbows close to your sides, palms down and fingers facing forward.
  2. Rest your weight on your elbows and your feet, with toes tucked toward shins
  3. Lift your torso and thighs off the floor, keeping your body straight.
  4. Hold this position for 30 seconds.

plank exercise

Key points to remember

Alternatives



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Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretching before any workout.

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