Plank exercises for beginners: a simple way to get started on core strength and endurance. Learn how to work abs with planks.
Plank exercises are isometric core strength exercises that involve resisting gravity and rotation. There are many plank variations, and they all work the abdominal muscles, back, shoulders, arms, and even glutes, quads, and other leg muscles.
I said they are simple, but they aren’t always easy. They are one of the best exercises to master as a beginner, because they teach you how to build a strong and stable torso. If you have a good plank, your whole body stabilizes.
You can do them anywhere, with no equipment, since it’s is a bodyweight exercise. Full body stability is great for any fitness level, too.
Let’s discuss how to do planks, variations of planks, proper form, and common mistakes.
One Situation Where I Don’t Recommend Planks
Quick note on the risks of planks. Planks aren’t terribly risky, but one contraindication is having high blood pressure. If you have uncontrolled high blood pressure, isometrics aren’t recommended. An isometric exercise is one in which you are exerting muscular effort, but not moving. Think planks, static presses, etc.
Other potential “risks” of planks include maybe some upper body discomfort like wrist or joint pain, but planks usually end pretty quickly. They’re usually pretty self limiting. If you have a medical condition or debilitating pain, please consult a doctor.
However – again, if you have high blood pressure, I’d rather you do other exercises that you move and breathe through, like pushups, crunches, lunges, etc. Message me or if you have specific questions!
Common Types of Plank Exercises
Planks are excellent for building stability, endurance, and overall strength. There are several variations of the plank, each working the body slightly differently. Here’s a quick rundown of the different variations of planks and what they work.
- Forearm Plank (Standard Plank Position):
- How to do it:
- Start by lying face down on the ground.
- Place your forearms on the floor, with elbows directly under your shoulders.
- Lift your body up into a straight line from head to heels, maintaining a neutral spine.
- Engage your core, glutes, and thighs to prevent your hips from sagging. I mean it, squeeze your butt! Squeeze your legs!
- Hold this position for a set time, usually between 20 seconds to a few minutes.
- Breathe the entire time you are holding your plank.
- How to do it:
- High Plank (Push-up Position):
- How to do it:
- Start in a push-up position with your arms extended straight, hands placed under your shoulders.
- Keep your body in a straight line from your head to heels. Don’t let your head sag, or shoulder blades squeeze together.
- Engage your core, glutes, and quads.
- Hold the position while keeping your body as still as possible.
- This is also called a straight-arm plank. It is basically the top of push up position.
- How to do it:
- Side Plank:
- How to do it:
- Lie on your side, stacking your feet on top of each other.
- Place your forearm on the ground, keeping your elbow directly below your shoulder.
- Lift your hips off the floor so your body forms a straight line from head to feet.
- Side planks work your arms individually so they can even be tougher.
- How to do it:
- Plank with Leg Lift:
- How to do it:
- Start in a forearm plank or high plank position.
- While maintaining a stable body, lift one leg up off the ground a few inches, keeping it straight.
- Hold briefly, then switch legs.
- This variation challenges balance and increases intensity by incorporating more core and glute activation.
- How to do it:
- Plank to Push-Up:
- How to do it:
- Begin in a forearm plank position.
- One arm at a time, push yourself up into a high plank (push-up position).
- Lower yourself back down to the forearm plank one arm at a time.
- Repeat the movement, alternating arms.
- How to do it:
- Plank Jacks:
- How to do it:
- Start in a high plank position.
- Jump your feet outward and then back together, similar to a jumping jack, while keeping your core tight.
- This adds a cardio element to the basic plank.
- You can adjust plank jacks to be less dynamic but still challenging by doing one leg at a time.
- How to do it:
What Body Parts do Planks Work?
Planks really pull in much of the body’s musculature. Since you are using your own body weight, and no equipment is stabilizing you, you’ll feel how much they are whole body work.
They primarily work the abs, transverse abdominis, rectus abdominis, which are considered the deepest abs muscles. They work internal and external obliques as well. People like to call them a lower back exercise, and you’ll definitely feel them working your low back when you are fighting for those last few seconds!
Secondarily, planks work shoulders, arms, glutes, legs (quadriceps, hamstrings, calves), and neck.
Essentially, planks engage the entire body to maintain stability and prevent sagging or shifting. Because of this, planks are highly efficient for developing strength and endurance across a broad range of muscle groups. They also improve overall body coordination and posture.
Plank Tips for Beginners
I want to further explain back positioning on the plank. You’ll hear people say to keep a flat back, or keep your back straight, but what this means is neutral position. Your spine has a natural curve; you can’t get away from that, and you wouldn’t want to.
Your goal is to think about tightening your core so that you don’t sag or pike. I tell my clients that you are not on either end of the twerking spectrum 
Google if you need more info. I will not be demonstrating that one.
How to Incorporate Planks Into Your Training
I like adding planks into the end of the session. I want you to be doing as many of the basic, compounds lifts as you can. By that I mean deadlifts, overhead presses, squats, bench presses and pull-ups. When you do these, I want your core to be strong and fresh. Finishing with a plank lets you add a little more work to your abs and core before you’re done.
I recommend adding one big plank into the end of your session 1-2 times a week, rather than doing a 30-day plank challenge or something like that. However, do what motivates you. For best results, aim to increase hold time over the weeks and months of practicing planks. A full minute is pretty solid, but you can even improve beyond that.
I love when people get their training partners or spouses involved, too. You can plank together. Get the kids in on it as well! Make it a friendly competition.
Plank Exercise Benefits
Planks are great for building core strength by engaging the abdominals, lower back, and obliques, which improves stability and posture by keeping the spine aligned. They also provide a full-body workout, activating the shoulders, arms, chest, and legs. Additionally, holding the plank position strengthens stabilizer muscles, enhancing overall balance and stability.
Some Quick FAQs About Plank Exercises:
Do planks work the entire body?
Mostly. The full plank position works much of your abs. Side plank exercises work external obliques a little more. And yes, proper plank form works low back, upper back, butt muscles, back muscles. It’s a full-body move.
Do planks give you abs?
They don’t hurt the goal of getting abs, but no. To see visible abs, you need to work your entire core, the whole rest of your body, and maintain a low enough body fat percentage. Don’t let this discourage you though, because planks will help with many other goals, like easy of every day activities and improved posture.
Here’s a simple core workout you can do at home that will help your ab goals.
Do planks build muscle?
Planks don’t NOT build muscle, but they aren’t as much of a muscle builder as they are an endurance and stability exercise. This is because you aren’t moving through a full range of motion. If your goal is to build muscle, you’ll want to do other ab exercises like crunches, bicycle crunches, and even full body work like carries.
Do planks help you lose belly fat?
Eh, I’m sorry to be the bearer of bad news, but not really. Planks are quick, and beneficial, but they don’t burn a ton of calories. You just don’t do planks long enough for them to burn so many calories that you see your abs. however, if you have a solid exercise program or fitness routine and are eating a healthy amount of protein and calories for you, you’ll see progress toward your fat loss goals.
Do planks help with lower back pain?
They can, and they can help prevent lower back pain as yo strengthen a weak core. However, if they do hurt, ease into them. If they hurt you after doing them, you might back off of them and strengthen your back at other exercises.
Plank Exercises for Beginners: A Summary
Planks are great for many goals, and can be easily modified to suit different fitness levels. Starting with shorter holds and gradually increasing the duration or adding variations is a great way to progress.
Try adding them at the end of your training sessions, and see how they work for you!
Work With Me!
If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.
Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.
Let’s get you strong and healthy! 
About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
