Plank - Core Strength Exercise

This page will teach you how to do a basic "Plank". This isometric exercise will help your martial arts core strength by working on your abdominal muscles. In turn, this will improve your martial arts kicking power and punching power. This core exercise is also known as the low plank, elbow plank, forearm plank, etc. For more advanced planks (i.e. Superman Plank), please visit the main Plank Exercises section.

With the common plank, you rest on your forearms and feet while keeping your body straight. In contrast with the straight arm plank, you rest on your hands (not your forearms).

All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For different exercises (i.e. crunches and the bird dog), please visit the main Core Exercises section.

Plank Variations

• Dolphin Planks
• Medicine Ball Planks - The instability of the medicine ball enhances the overall core workout provided by this exercise.
• One Legged Planks or Single Leg Planks
• Plank Jacks - Plank jacks work on your core strength and improve your conditioning.
• Reverse Plank - This plank exercise targets your lower back and abs.
• Side Plank - This plank exercise targets your obliques, etc.
• Side Plank Dips
• Spiderman Plank
• Straight Arm Plank - Unlike a traditional plank, you are resting on your hands and not on your forearms. It is like a stationary push-up.
• Superman Plank
• Upward Plank Pose
• For additional plank variations, please visit the main List of Plank Exercises section.