Plank Hold
Hold the ribs and pelvis steady while the limbs or resistance try to move the trunk. Main target: abdominals. Also working: obliques, hip flexors. Starting point: 3 × 20–60 seconds without position drift.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Plank Hold, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Build a straight, supported position and brace gently before moving.
Execution
- Move only as far as the ribs, pelvis and low back can stay unchanged. End the rep before alignment drifts.
- Build the position first, then start the timer. End the set when the position changes, even if time remains.
Range, tempo and breathing
- Hold 3 × 20–60 seconds without position drift. End the set when alignment changes.
- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.
Common mistakes and prevention
- If the low back arches, hips rotate or shoulders collapse, shorten the lever or range and rebuild the brace.
Regression and progression
- Shorten the hold, reduce the lever or use more support while keeping the same position.
- Add a few seconds only after the full set stays steady; then use a slightly longer lever.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your abs is recovered.