SahiKasratसही कसरत
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Plank

  • 🙌 No equipment
  • At home / At the gym
  • Beginner

Holding your body in a straight line on your forearms and toes (or knees). Builds strength through your whole core. Start with your knees down.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Lie face down on a mat. Elbows directly under your shoulders, forearms on the floor.
  2. Tighten your stomach and buttocks and lift your body — on your knees (easier) or on your toes (harder).
  3. Keep a straight line from your head to your knees or heels. Eyes on the floor.
  4. Hold, then lower slowly.

Breathing: Keep breathing steadily the whole time — don't hold your breath.

How much to start with: 3 holds × 15–30 seconds, 30 seconds rest between

❌ Common mistakes

  • Letting your lower back sag.
  • Pushing your hips up too high.
  • Holding your breath.

⚠️ Safety

  • If your lower back hurts, stop at once and use the knee version.
  • If you have high blood pressure, keep holds short and never hold your breath.

Muscles worked

Main: Abs

Also works: Obliques, Shoulders, Glutes

More ways to train Abs

Dead Bug Lying on your back and slowly straightening opposite arm and leg. The safest way to strengthen your stomach without straining your lower back.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Seated Knee Tuck (Chair) Sitting on a chair and lifting your knees towards your chest. If getting down on the floor is hard, this is the easiest stomach exercise.
  • 🧴 Household items
  • At home
  • Beginner
 Crunch Lying on your back and lifting just your shoulders a little off the floor. Note: stomach exercises make the muscle stronger, but they don't burn belly fat on their own.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Reverse Crunch Lying on your back, bringing your knees to your chest and lifting your hips slightly off the floor. Puts more work on the lower part of your stomach.
  • 🙌 No equipment
  • At home / At the gym
  • Some experience
 Ab Crunch Machine Sitting and curling forward against the machine's handles or pad. No strain on your neck, and you can choose the weight.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Captain's Chair Knee Raise Supporting yourself on your forearms in the gym's captain's chair and lifting your knees. A hard stomach exercise — try it once reverse crunches feel easy.
  • ⚙️ Gym machine
  • At the gym
  • Some experience