Variations — what changes
Front plank
As above.
Front of the core.
Side plank
On one forearm, body sideways.
Obliques and the sides of the hips.
Dead bug
On your back, extend the opposite arm and leg while keeping your lower back pressed down.
Teaches bracing while your limbs move.
Setup
- Forearms on the floor, elbows under your shoulders, body in one line.
Doing the rep
- Squeeze your glutes and pull your ribs down toward your hips.
- Breathe steadily; stop when your form breaks, not when the timer says.
Common mistakes
- Hips sagging toward the floor.
- Holding your breath for minutes of sloppy planking — harder 20–45 s holds do more.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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