The plank exercise is performed on an exercise mat and it isometrically works the abdominal muscles and the TVA (transverse abdominis)

Primary Muscle(s):     Transversus abdominis

Secondary Muscle(s): Rectus abdominis



Starting Position

  • Lie face down on a mat resting on your forearms, palms flat on the floor
  • Prop yourself up to form a bridge using your toes and forearms

Holding Position

  • Keep your back flat and form a straight line from head to heels
  • Hold for 20 to 60 seconds or as long as you can
  • Lower and repeat as necessary maintaining a straight line from head to heels


*Variation: This exercise can be performed on a stability ball*


→ Alternative – Side Plank