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How to do the Plank

The Plank is a isolation bodyweight exercise that mainly works your abs, with help from your obliques. Focus on three things: squeeze glutes and brace; push the floor away; breathe slowly, stay still.

AbsObliquesBodyweight

Setup

  1. 1Forearms under shoulders
  2. 2Body in one line

Three cues

  1. 1Squeeze glutes and brace
  2. 2Push the floor away
  3. 3Breathe slowly, stay still

Most common mistake

Hips sag

Tuck pelvis under

In Hindi · हिन्दी में

  1. 1कूल्हे और पेट कसें
  2. 2ज़मीन को दूर धकेलें
  3. 3धीरे साँस लें, स्थिर रहें

आम गलती: कूल्हे लटकें तो, पेल्विस अंदर मोड़ें

Alternatives to the Plank

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Plank set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.