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# HOW TO DO A PLANK: A STEP-BY STEP GUIDE

Want to learn how to do the perfect plank? Follow our handy step-by-step guide to get the perfect technique and master this fitness favourite.

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## WHAT IS A PLANK?

Planks are a fitness routine favourite and a great way to strengthen your [core](/exercises/abs-and-core-exercises/core-exercises/), [shoulders](/exercises/arms-and-shoulders-exercises/effective-dumbbell-shoulder-exercises/), [arms](/exercises/arms-and-shoulders-exercises/arm-toning-exercises/), and [glutes](/exercises/legs-and-glutes-exercises/bodyweight-glute-exercises/). Engaging a variety of muscle groups all at the same time, they’re also a recommended exercise for safeguarding against back pain! The workout comes from using your own body weight with no equipment required, making them simple yet effective exercise to add to your daily routine.

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## **HOW TO DO A PLANK STEP BY STEP**

Here’s how to do the perfect plank:

1. **Start off by getting into a press up position**, extending your arms in a straight line beneath your shoulders and raising up onto your toes.

2. **Slowly bend your arms to lower yourself down,** resting your forearms on the floor beneath your shoulders.

3. **Keep your back straight,** creating a straight line all the way from your head to your feet and looking at the space between your hands to create a neutral spine.

4. **Activate your abs and keep them tight.**

5. **Hold the position for as long as you can,** before gently lowering yourself down to the floor.

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* **DO** try to look in a mirror to check your form.

* **DO** imagine your belly button is pushing against your spine.

* **DO** squeeze your glutes.

* **DON’T** raise your butt in the air.

If you find the above technique too challenging, you can do an easier – but still effective – alternative where you rest your lower body on your knees rather than your toes.

Make sure you don’t arch your back during the exercise, as this will stop you from properly engaging your abdominal muscles. You need to maintain a [neutral spine](/exercises/sports-guides-exercises/how-to-achieve-a-neutral-spine/) throughout, including keeping your neck and head in line with your body.

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## WANT TO LEARN MORE?

Want more workout guidance tailored specifically to you? get in touch with one of our [friendly personal trainers](/personal-training/) at your [local Gym](/find-a-gym/) to help you perfect your form.

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Lean how to do the perfect plank and nail your workout basics with our handy step-by-step guide. Read more today.

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