ABDOMINALS · BODYWEIGHT
How to do the plank
The plank trains your abdominals. Here is how to do it with good form.
Step by step
- Get down on the floor.
- Extend your body. Support your lower body on your toes and your upper body on your forearms.
- Keep your shoulders neutral and abs engaged.
- Hold the position for as long as possible, breathing steadily as you do.
Muscles worked
| Primary | Abdominals |
|---|---|
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the plank
- Full Body Beginner3 × 30s
- Dumbbell Only Full Body3 × 30s
- Bodyweight Starter3 × 30s
- Athletic Performance3 × 60s
- 6-Week Shred3 × 30s
- 6-Week Core Strength3 × 45s
- Beginner HIIT Burn3 × 30s
- Toned & Lean3 × 45s
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your abdominals
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