How to Do a Proper Plank? | Discover Tips & Tricks For 2025

Planking is one of the most effective core-strengthening exercises, yet it’s easy to get wrong if you don’t follow the proper steps. Whether you’re new to planking or looking to improve your form, understanding how to perform a planks will help you avoid common mistakes and reap the maximum benefits.

In this article, we’ll guide you through everything you need to know about achieving planks, from preparation to execution, and common mistakes to avoid.

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What Is Proper Planks?

A proper plank is a static exercise that involves holding your body in a straight line from head to heels while supporting yourself on your forearms or hands. The key to planks is maintaining a neutral spine and engaging the core muscles to stabilize your body.

Why is a Proper Plank Important?

A proper plank strengthens your core muscles, which are essential for balance and posture. By practicing planks, you also engage muscles in your shoulders, back, glutes, and legs. This full-body exercise helps improve stability, posture, and even athletic performance.

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How to Perform a Proper Planks: Step-by-Step

Follow these steps carefully to achieve a proper planks:

1. Positioning Your Body for a Proper Planks

High Plank (Push-Up Position)

If you’re performing a high plank, start by placing your hands shoulder-width apart on the floor, directly under your shoulders. Your fingers should be spread wide to provide maximum stability. The arms should be straight, and your body should form a straight line from your head to your heels.

Low Plank (Forearms on the Ground)

For a low plank, start by placing your forearms on the ground. Your elbows should be directly beneath your shoulders, and your forearms should lie flat on the floor. This variation is more challenging for the core and shoulders, but it’s also a more stable position for beginners.

2. Feet and Leg Position for a Proper Plank

Your feet should be about hip-width apart, and your toes should be pressed firmly into the ground. This will provide the foundation needed to keep your body in a straight line. To make the most of the planks, engage your leg muscles by squeezing your thighs and calves, keeping them active throughout the duration of the hold.

3. Body Alignment for Plank

One of the most crucial aspects of proper planks is body alignment. Ensure your body forms a straight line from your head down to your heels. Your head should remain in a neutral position, meaning you should be looking straight down at the floor not looking up or tucking your chin.

Engage Your Core for Planks

To achieve a planks, tighten your abdominal muscles by pulling your belly button toward your spine. This engagement keeps your lower back protected and ensures that your core is doing most of the work, as it should.

4. Hold and Breathe for Planks

Once you’ve achieved the planks position, hold it as long as you can with proper form. In the beginning, aim for 20 to 30 seconds, then gradually increase the time. Focus on your breath—inhale and exhale slowly and steadily. Don’t hold your breath, as this can cause unnecessary tension and limit your performance.

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Common Mistakes to Avoid for Planks

To achieve a proper plank, you need to be aware of some common mistakes that people often make. These mistakes can compromise your form and reduce the effectiveness of the exercise:

1. Sagging Hips

When your hips sag, it puts strain on your lower back and defeats the purpose of a proper planks. This often happens when people relax their core or engage their lower back instead of their abdominals.

How to fix it: Engage your core, squeeze your glutes, and ensure your body remains in a straight line from your head to your heels.

2. Raised Hips

Having your hips raised is another mistake that prevents you from performing a proper planks. This happens when the body forms a V-shape rather than a straight line.

How to fix it: Lower your hips so that they are in line with the rest of your body, maintaining a straight, neutral position.

3. Incorrect Head Position

Looking up or tucking your chin can negatively impact your spine alignment and reduce the effectiveness of your proper planks.

How to fix it: Keep your head neutral and look straight down, aligning your neck with the rest of your spine.

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How Long Should You Hold Proper Planks?

One of the main questions people ask when learning how to do a proper plank is how long they should hold the position. If you’re new to planking, start by holding for 20 to 30 seconds. Over time, as your core strength improves, you can increase the hold to 1 minute or more.

It’s more important to focus on maintaining proper plank form rather than holding the position for a long time. If you start to lose form, it’s better to stop and rest, then come back to it later.

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Tips for Achieving a Proper Planks

1. Engage All Your Muscles

A proper plank is a full-body exercise. To maximize the benefits, engage your glutes, legs, core, shoulders, and arms. Squeeze your thighs, pull in your belly button, and make sure your arms are actively holding the position.

2. Gradual Progression

Start slow and build up your endurance. Even if you can only hold the proper plank for 15 seconds in the beginning, that’s okay. Over time, you’ll build strength and be able to hold it longer.

3. Try Plank Variations

Once you’ve mastered the proper plank, you can add variations like side planks or leg lifts to challenge different muscle groups and improve overall core strength.

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Conclusion: Master the Proper Planks for Stronger Core Strength

The proper plank is a simple but powerful exercise for building core strength and stability. By following the correct steps and avoiding common mistakes, you can perform the proper planks with excellent form and achieve significant results. You may also be interested in “Healthy Snacks Before a Workout: Fuel Your Body for Maximum Performance“

Remember, consistency is key. Start with shorter holds, focus on your form, and gradually increase your endurance. With time, you’ll feel the difference as you master the proper planks and unlock its full benefits for your fitness journey.

FAQ on Planks and Fitness

How do you do planks correctly?

To perform a proper planks correctly, start by positioning your body in a straight line from head to heels. You can either use the high plank position with your hands under your shoulders or the low plank position with your forearms on the ground. Ensure that your elbows are aligned with your shoulders. Your body should form a straight line from your head to your heels, with no sagging in the hips or raising of the hips. Engage your core by pulling your belly button toward your spine, and make sure your legs, glutes, and shoulders are active. Keep your head neutral, looking straight down at the ground, and breathe steadily throughout the exercise.

How long should a beginner hold a plank?

As a beginner, you should aim to hold a proper planks for 20 to 30 seconds. It’s more important to focus on maintaining proper form rather than holding the position for long periods. Over time, as you build strength and endurance, you can gradually increase your plank hold duration. Starting with shorter times allows you to prevent fatigue and ensure you don’t sacrifice form, which is key for maximizing the benefits of the proper planks.

How to do a plank for beginners step by step?

For beginners, the key to a proper plank is to start slowly and build strength over time. Begin by choosing a comfortable surface, such as a yoga mat. Position your body in the high plank or low plank position. In the high plank, place your hands under your shoulders and extend your legs behind you. In the low plank, place your forearms on the ground. Keep your body in a straight line from your head to your heels. Engage your core by tightening your stomach and glutes. Keep your head neutral and your breathing steady. Start by holding for 15 to 30 seconds, focusing on maintaining perfect form, and gradually increase your hold time as your strength improves.

Do planks burn belly fat?

Planks are excellent for strengthening the core, but they don’t directly burn belly fat. Belly fat loss primarily comes from a combination of proper diet, overall fat-burning exercises, and cardiovascular activity. However, performing regular planks can help you tone and strengthen your abdominal muscles, which can give your midsection a leaner appearance as you lose fat through overall fitness. The proper planks works multiple muscle groups, and when combined with a balanced workout routine, it can contribute to fat loss over time.

Will 1 minute plank a day results?

Holding a proper planks for 1 minute a day can lead to noticeable improvements in core strength and endurance over time, but it’s unlikely to drastically change your body in a short period. A 1-minute plank is a solid goal, but to see significant results, especially in terms of fat loss or muscle growth, it’s important to incorporate other exercises, maintain a balanced diet, and increase your plank duration as you progress. Consistency is key when it comes to any fitness routine, including the proper plank.

How to burn 1000 calories a day?

To burn 1000 calories a day, you would need to engage in activities that are high in intensity and burn a significant amount of energy. This could include activities like running, cycling, swimming, or high-intensity interval training (HIIT). The proper planks can be part of a fitness routine, but it is not sufficient on its own to burn such a large number of calories. For most people, burning 1000 calories a day requires a combination of cardiovascular exercise, strength training, and a well-balanced diet. It’s important to consult a fitness professional or trainer to help you develop a routine tailored to your fitness level and goals.