SHIFT Fit
Plank
Plank: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Set elbows under shoulders and make a long line through your body. Brace as if somebody is about to poke you in the stomach, breathe normally and hold only while that shape stays solid.
- What it should feel like: whole trunk working, especially around the stomach Keep it controlled enough that you could stop the rep cleanly at any point. Move smoothly and stay in control. Keep breathing normally; do not hold your breath. Use only a comfortable range that you can control.
- 2 × 10-second forearm-plank holds; 45 seconds rest between holds. Keep breathing and stop the hold before the hips sag or the back arches. Use the incline forearm plank if needed, with that exercise’s own setup.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 × 10-second forearm-plank holds; 45 seconds rest between holds. | mat |
| advanced | 2 × 10-second forearm-plank holds; 45 seconds rest between holds. | mat |
| standard | 2 × 10-second forearm-plank holds; 45 seconds rest between holds. | mat |
Safety and comfort
- Source avoid: none listed (not clearance) Source caution: acute-low-back-pain Stop for sharp, sudden or worsening pain, dizziness or unusual shortness of breath. This is general movement guidance, not injury rehabilitation or medical treatment. What it should not feel like: lower-back pain or holding your breath
- What it should not feel like: lower-back pain or holding your breath
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.