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Plank
CoreBeginner
3D anatomy atlas — activated muscles
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Rectus abdominis· HighObliques· MediumTransversus abdominis· Medium
Hold plank position for core.
Target muscle
Rectus abdominisObliquesTransversus abdominis
Equipment needed
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Step-by-step guide
- 1Place both forearms on the floor, elbows directly under the shoulders.
- 2Extend both legs back, resting on the balls of your feet.
- 3Form a straight line from head to heels.
- 4Brace your abs, glutes and thighs; breathe steadily.
- 5Hold the position for your target time (e.g. 30–45 seconds).
Safety notes
KHÔNG võng lưng dưới (sụt hông) hay chổng mông lên — cả hai làm mất tác dụng và hại lưng.
Siết core và mông để giữ thẳng.
Cổ trung tính, nhìn xuống sàn, không ngẩng.
Correct form tips
- Keep the body perfectly straight, brace abs pulling the navel toward the spine.
- Stable shoulders, don't shrug; keep the neck neutral.
- Squeeze the glutes to protect the lower back.
- Breathe steadily, don't hold your breath.
Mistakes to avoid (injury risk)
- Sagging lower back → spinal stress, less core engagement.
- Hips piking up too high → reduced effectiveness.
- Shrugging/dropping the head → neck and shoulder strain.
- Holding your breath → raises blood pressure, tires you quickly.