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Muscle Groups
  • Abs and Core
  • Hips & Buttocks
  • Legs
  • Shoulders
  • Abdominal strength
  • Hip strength
  • Quads strength


The plank is a basic core strengthening exercise. There is no equipment necessary so you can perform it anywhere. When doing the plank ensure that your body stays straight. This is a good way for beginner exercisers to build the strength base they will need to perform more demanding exercises.


  • Balance on your toes and elbows, with your torso about 6 to 8 inches from the floor.
  • Hold your legs, hips, torso, neck and head in a straight line.
  • Tighten your abdominal muscles.


  • Dropping the head
  • Drooping the lower back
  • Dropping the hips
  • Sticking the hips up too high