Plank

Description

The plank is a foundational isometric exercise that builds total core strength, posture control, and endurance.

Using the AntiSumax approach, the focus is on perfect alignment, silent breathing, and sustained tension.

Muscles Worked

  • Rectus abdominis
  • Transverse abdominis
  • Obliques
  • Lower back
  • Glutes and shoulders

AntiSumax Technique

  1. Place forearms under shoulders
  2. Keep body in a straight line from head to heels
  3. Engage core and squeeze glutes
  4. Breathe slowly through the nose
  5. Hold position without movement or noise

Video Demonstration

Progression Tips

Beginner

Knees on floor, 20–30 seconds

Intermediate

Full plank, 45–60 seconds

Advanced

Weighted plank or extended time holds