Planking

Planking (or plank) is an isometric core exercise where you stay in a push-up-like position with your body in a straight line from head to heels, supported on your forearms and toes. You hold this position statically without moving. It is one of the most effective core exercises because it trains the entire torso in a functional, stabilising position. The plank is a fundamental exercise in fitness, rehabilitation and sports-specific training.

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Planking

Purpose of the exercise

Strength exercise for the entire core (rectus abdominis, transversus abdominis, obliques), shoulders, chest and legs. Improves core stability, posture and anti-extension strength (resistance to sagging of the lower back). Also effective for developing isometric strength, full-body tension and functional stability for daily movements and sports performance.

Supplies

Mat or soft surface
Sufficient space to lie outstretched
No further material required

Starting position

Start on hands and knees on a mat
Place your forearms on the ground, elbows under shoulders
Make fists or put your palms flat on the ground
Stretch your legs and get on your toes
Keep your body in perfect straight line from head to heels
Feet at hip width or slightly narrower
Tighten your core to the max
Gaze to the ground (neck neutral)
Shoulders above or just in front of your elbows

Implementation

Hold this position statically
Constantly tighten your core (draw navel to spine)
Squeeze your buttocks together
Keep your body in a straight line
Breathe calmly (do not hold your breath)
Hold position for prescribed time
Come back to knees on the ground in a controlled way

Points of interest

✓ Keep your body in a perfectly straight line (no bending)
✓ Tighten your core to the max during entire hold
✓ Keep your pelvis neutral (do not tilt)
✓ Tighten your buttocks to keep hips elevated
✓ Keep your shoulders stable (don't pull towards ears)
✓ Breathe calmly (do not hold your breath)
✗ Avoid sagging your hips (most common mistake)
✗ Don't let your bottom stick up
✗ Don't pull your shoulders up to your ears
✗ Don't let your head hang or look up too far
✗ Don't hold out longer than technique allows
✗ Don't forget to breathe

When this exercise?

This exercise is suitable for athletes of all levels who want to develop core stability. Ideal as a basic core exercise in any training programme. Very effective for preventing lower back pain and improving posture. Perfect as part of warm-up, core training or as a finishing exercise. Also valuable in rehabilitation after back injury to build safe core strength (in consultation with physiotherapist). Suitable as a daily challenge (try to hold longer every day). Can be used as a benchmark for core strength. For acute back pain, shoulder problems or wrist pain, have it assessed by a physiotherapist first. Start with short holds (10-20 seconds) and build up gradually. Quality over quantity - stop when technique deteriorates.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.