Core
PlankPlank
Holding a straight body on your forearms. It teaches your core to stay braced, which carries over to every lift.
How to do it
Setup. Forearms on the floor, elbows under shoulders, legs straight behind you.
- Lift your body into a straight line from head to heels.
- Squeeze your glutes and pull your belly button in.
- Hold while breathing normally.
Most common mistake
Holding for minutes with sagging hips. Three solid 30-second holds beat one sloppy two-minute hold.
Coach's tip
Drop to your knees to make it easier while keeping the same straight line.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 20s hold reps | 45s |
| Intermediate | 3 sets | 30s hold reps | 45s |
| Advanced | 4 sets | 60s hold reps | 45s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places plank on the right days with the right volume for your level.
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