Plank

A beginner strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Plank

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Plank

Questions

What muscles does the Plank work?

Mainly the abs.

Is the Plank good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Plank?

Good alternatives that train the abs: Alternate Heel Touchers, Crunch - Hands Overhead, Crunch - Legs On Exercise Ball or Crunches.

How many sets and reps of the Plank should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).