Day 1 of 10
Core
Plank
Plank is day 1 of the 10-exercise rotation (focus: Core). Here you do it as four 60-second intervals with a work/rest split you choose, then a final 60-second push, and a beginner version is available.
An isometric core exercise that builds abdominal strength, stability, and endurance while engaging multiple muscle groups.
How to do plank
- Start in a forearm plank position with elbows under your shoulders, forearms parallel.
- Engage your core and keep your body in a straight line from head to heels.
- Don't let your hips sag or pike up - maintain neutral spine alignment.
- Hold this position while breathing steadily.
- Rest and repeat for desired duration.
Beginner version
- Start by holding the plank position for shorter durations, even 10-15 seconds.
- If needed, drop to your knees while keeping your upper body in proper alignment.
- Focus on maintaining form rather than duration.
- Gradually increase hold time as your core strength improves.
Form tips
- Engage your glutes and core to prevent your hips from sagging.
- Keep your neck neutral - don't look up or down.
- Your shoulders should be directly over your elbows.
Muscles worked
Primary: Rectus Abdominis, Transverse Abdominis, Obliques. Secondary: Shoulders, Chest, Glutes, Hamstrings.
The 5-minute plank workout
Four one-minute intervals with a work/rest split you choose (from 20 seconds on and 40 off, up to 50 on and 10 off), then a final 60-second push. Plank is day 1 of the 10-day rotation.
Start the workoutGo at your own pace, and stop if anything hurts or you feel dizzy. Safety info