Plank Exercise for Beginners: How to Plank with Perfect Form

The plank is one of the most effective core exercises that exists - and you can do it anywhere with zero equipment. But poor form makes planks ineffective at best and harmful at worst.

This guide teaches beginners how to plank correctly, how long to hold, and how to progress from your first 10 seconds to multi-minute holds.

Why Planks Are Worth Mastering

What Planks Work

• Rectus abdominis (the "six-pack" muscles)
• Transverse abdominis (deep core stabilizers)
• Obliques (side core muscles)
• Erector spinae (lower back)
• Shoulders and arms (stability)
• Glutes and quads (full-body tension)

Benefits of Planks

• Build core strength without spinal flexion (safer than crunches for many people)
• Improve posture
• Reduce lower back pain (by strengthening core)
• Enhance performance in other exercises
• No equipment needed
• Scalable from beginner to advanced

The Perfect Plank: Step-by-Step

Starting Position (Forearm Plank)

Step 1: Get down on forearms and knees

• Forearms on the floor, elbows directly under shoulders
• Forearms parallel to each other or hands clasped
• Knees on the ground

Step 2: Extend into position

• Step feet back one at a time
• Lift knees off the ground
• Support body on forearms and toes

Step 3: Align your body

• Form a straight line from head to heels
• Head neutral (looking at floor between hands)
• Shoulders directly over elbows
• Hips level (not sagging or piked)

Step 4: Engage your muscles

• Squeeze your glutes
• Brace your core (like preparing for a punch)
• Press forearms into floor
• Don't hold your breath - breathe normally

Step 5: Hold

• Maintain position with constant engagement
• Don't let form break down

Common Plank Mistakes (and Fixes)

Mistake 1: Hips Sagging

What it looks like: Lower back curves toward the floor, creating a "hammock" shape.

Why it's bad: Puts stress on the lower back instead of engaging core.

The fix: Squeeze glutes harder, think about pulling belly button toward spine, tilt pelvis slightly under.

Mistake 2: Hips Piked Up

What it looks like: Butt sticking up in the air, forming an inverted V.

Why it's bad: Takes tension off the core, makes the plank easier but less effective.

The fix: Lower hips until body forms a straight line. Have someone place a broomstick along your back - it should touch head, upper back, and tailbone.

Mistake 3: Head Position Wrong

What it looks like: Looking forward (straining neck) or letting head hang (rounding upper back).

Why it's bad: Neck strain and poor spinal alignment.

The fix: Keep head neutral - eyes looking at floor between your hands, neck in line with spine.

Mistake 4: Elbows Too Far Forward

What it looks like: Elbows positioned in front of shoulders.

Why it's bad: Increases shoulder strain, reduces core engagement.

The fix: Stack elbows directly under shoulders.

Mistake 5: Holding Breath

What it looks like: Face turning red, gasping after the hold.

Why it's bad: Increases blood pressure, reduces oxygen to muscles, makes planks feel harder.

The fix: Breathe normally throughout. Controlled breathing, not shallow gasps.

Mistake 6: Shaking = Failure

What it seems like: Shaking means you should stop.

The truth: Shaking is normal - it's your muscles under tension. As long as form is maintained, shaking is fine. Only stop when form breaks down.

Plank Progressions for Beginners

If you can't hold a full plank yet, start here:

Level 1: Wall Plank

Difficulty: Very easy

How to do it:

1. Stand facing a wall, arm's length away
2. Place forearms on wall, elbows at shoulder height
3. Step feet back slightly
4. Keep body straight from head to heels
5. Hold position

When to progress: Can hold 60 seconds easily.

Level 2: Incline Plank

Difficulty: Easy

How to do it:

1. Place forearms on elevated surface (couch, bench, stairs)
2. Walk feet back into plank position
3. Hold with body straight

When to progress: Can hold 45-60 seconds easily.

Level 3: Knee Plank

Difficulty: Moderate

How to do it:

1. Forearms on floor, knees on floor
2. Body forms straight line from head to knees
3. Engage core and hold

When to progress: Can hold 45-60 seconds with good form.

Level 4: Full Forearm Plank

Difficulty: Standard

How to do it: Full plank as described above.

Target: Build to 60 seconds, then 90 seconds, then 2 minutes.

Level 5: High Plank (Hands)

Difficulty: Harder

How to do it:

1. Push-up position with arms extended
2. Hands under shoulders
3. Body straight from head to heels

Why it's harder: Arms are extended, engaging more shoulder and arm muscles.

How Long Should Beginners Hold a Plank?

The short answer: Quality matters more than duration. A 20-second plank with perfect form beats a 60-second plank with bad form.

Beginner Targets

• Week 1-2: 10-20 seconds, multiple sets
• Week 3-4: 20-30 seconds
• Month 2: 30-45 seconds
• Month 3: 45-60 seconds

When to Increase Time

Only add time when your current hold feels controlled throughout. If you're struggling and form is breaking down, you're not ready for longer holds.

Maximum Useful Duration

Research suggests that planks longer than 2 minutes provide diminishing returns for most people. Once you can hold 2 minutes, add difficulty (variations) rather than time.

Beginner Plank Workout

Here's a simple routine to build plank strength:

Week 1-2 Workout

• 3 sets of knee planks
• Hold each as long as you can with good form (likely 15-30 seconds)
• Rest 30-60 seconds between sets
• Do 3 times per week

Week 3-4 Workout

• 2 sets of knee planks (30 seconds)
• 2 sets of full planks (as long as possible)
• Rest 45-60 seconds between sets
• Do 3 times per week

Month 2+ Workout

• 4 sets of full planks
• Target 30-45 seconds per set
• Rest 30 seconds between sets
• Do 3-4 times per week

Daily Option

Instead of dedicated workouts, do one plank per day:

• Hold as long as you can with good form
• Track your time
• Try to add a few seconds each week

Some people do a plank every time they check social media. Apps like Repscroll actually enforce this - requiring a plank hold before unlocking apps like Instagram or TikTok. Users build significant core strength without ever planning a "core workout."

Plank Variations (Once You've Mastered the Basics)

After you can hold a solid 60-second plank:

Side Plank

• Lie on side, forearm on floor
• Stack feet and lift hips
• Form straight line from head to feet
• Works obliques more intensely

Plank with Shoulder Tap

• Start in high plank (hands, not forearms)
• Lift one hand to tap opposite shoulder
• Alternate sides
• Adds anti-rotation challenge

Plank with Leg Lift

• Standard plank position
• Lift one leg a few inches, hold briefly
• Alternate legs
• Increases glute and core engagement

Walking Plank

• Start in forearm plank
• Push up to high plank one arm at a time
• Lower back to forearm plank
• Repeat, alternating lead arm

Plank Jacks

• Start in high plank
• Jump feet out wide, then back together
• Adds cardio component

Troubleshooting Common Issues

"My shoulders hurt"

• Check elbow position (should be directly under shoulders)
• You may have weak shoulders - supplement with other shoulder exercises
• Try high plank instead (some people find it easier on shoulders)

"My lower back hurts"

• Your hips are probably sagging - engage glutes harder
• Strengthen your core with easier progressions first
• Consider knee planks until core strength improves

"I can't breathe"

• You're holding your breath - consciously breathe
• Try counting breaths to maintain rhythm
• If you can't breathe, you're too tense - relax slightly while maintaining form

"My wrists hurt" (high plank)

• Try forearm plank instead
• Use pushup handles to keep wrists neutral
• Do wrist mobility exercises

"I shake too much"

• Shaking is normal and okay
• It decreases as you get stronger
• Only stop if form breaks down

The Bottom Line

The plank is simple but not easy. Master the basics before chasing duration:

1. Learn proper form
2. Start with easier progressions if needed
3. Prioritize form over time
4. Progress gradually
5. Incorporate variations once basics are solid

A few sets of planks, done consistently with good form, will build meaningful core strength. No gym, no equipment, no excuses.

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Want to build a daily plank habit automatically? Repscroll lets you set planks as your screen time unlock exercise. Before opening TikTok or Instagram, you hold a plank. Your core gets stronger while your scrolling decreases. Try it free.