Build whole-core endurance and shoulder stability.
Plank Hold
Isometric full-core exercise for anti-extension strength and posture.
- ID: 74b61543
- Discipline: pilates
- Level: Beginner
- Symmetry: Symmetric
- Equipment: mat
Goal
Step-by-step guide
- Start on all fours, then place forearms on the floor.
- Extend legs back and balance on toes.
- Create a straight line from head to heels.
- Press forearms down and spread shoulder blades slightly.
- Tighten glutes and brace abdomen.
- Keep neck neutral; gaze at the floor.
- Hold position without letting hips sag or pike.
- Rest and repeat.
Breathing cues
- Take short, controlled nasal breaths.
- Exhale fully to reinforce core tension.
Common mistakes
- Dropping hips below shoulder line.
- Holding breath throughout the set.
Recommended volume
3 rounds of 20 to 45 seconds.