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Plank
Beginner

Plank

Master the fundamental core stability position. This essential exercise builds the foundation for all movement training.

2-4 weeks

Focus Areas

Core Foundation Core Shoulders Arms

Prerequisites

None (true beginner exercise)
Basic body awareness
Ability to support bodyweight

The plank serves as the cornerstone of core stability training, teaching full-body tension while maintaining a straight line from head to heels. This isometric exercise develops the anterior core strength essential for everything from push-ups to handstands while teaching the body awareness fundamental to all movement practice. Despite its simplicity, perfect plank execution challenges practitioners at all levels.

Beyond Movement emphasizes quality over duration in plank training, focusing on perfect positioning and full-body engagement rather than extended holds with poor form. The exercise serves as both a strength builder and a teaching tool for concepts like posterior pelvic tilt, shoulder positioning, and breathing under tension. These lessons transfer to every other exercise in our programs.

Plank training develops more than just abdominal strength—it creates the integrated stability required for functional movement. The isometric nature builds endurance in postural muscles, directly addressing the weaknesses created by modern sedentary lifestyles. Regular plank practice improves posture, reduces back pain, and creates the foundation for athletic performance.

Prerequisites

Master these skills first:

  • None (true beginner exercise)
  • Basic body awareness
  • Ability to support bodyweight

Common Mistakes

Avoid these errors:

  • Sagging hips

    Instead: Maintain straight line

  • High hips

    Instead: Avoid pike position

  • Forward head

    Instead: Keep neutral spine

  • Holding breath

    Instead: Breathe steadily

  • Focusing only on duration

    Instead: Prioritise form

Ready to Master Plank?

Start your journey with a professional assessment and personalized training plan.

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