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Plank Hold

Isometric full-core exercise for anti-extension strength and posture.

• ID: 74b61543
• Discipline: pilates
• Level: Beginner
• Symmetry: Symmetric
• Equipment: mat

Goal

Build whole-core endurance and shoulder stability.

Step-by-step guide

1. Start on all fours, then place forearms on the floor.
2. Extend legs back and balance on toes.
3. Create a straight line from head to heels.
4. Press forearms down and spread shoulder blades slightly.
5. Tighten glutes and brace abdomen.
6. Keep neck neutral; gaze at the floor.
7. Hold position without letting hips sag or pike.
8. 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.