You don’t need a complicated workout routine to start building a stronger core. Sometimes one of the simplest exercises is also one of the most useful: the plank. No weights. No fancy equipment. No gym required. Just a little floor space, a comfortable exercise mat, and about 30 seconds of wondering why time has suddenly stopped moving.

Why add planks to your routine?

Planks primarily challenge your core, but they also engage muscles throughout your shoulders, back, glutes and legs. Because you’re holding a stable position rather than repeatedly bending your spine, they’re also an easy exercise to scale to your current fitness level. The trick isn’t holding a plank forever. It’s holding it correctly.

The Perfect Plank

Start on your forearms and toes with your elbows positioned underneath your shoulders.

From there:

• Keep your body in a straight line from your head to your heels.
• Brace your core as if you’re preparing for someone to poke you in the stomach.
• Keep your glutes engaged.
• Don’t let your hips sag toward the floor.
• Don’t stick your butt in the air either. Nice try.
• Keep your neck neutral and look toward the mat.
• Keep breathing. Apparently humans occasionally need reminding of this when exercising.

🌊 Comfort Cove Quick Start

If you’re new to planks, forget about chasing some ridiculous five-minute internet challenge.

Try:

20–30 seconds
Rest 30–60 seconds
Repeat 2–3 times

Once that becomes comfortable, gradually increase your time while maintaining good form. If your form starts falling apart, the set is done. Quality beats duration.

Make Your Elbows Happier

Technically, you can plank directly on the floor. Your elbows may have opinions about that.

A yoga or exercise mat provides some cushioning and makes floor exercises considerably more comfortable. If your elbows still need more padding, fold the mat over beneath your forearms or use a small folded towel.

Comfort Cove Find: A comfortable exercise mat is one of those inexpensive pieces of equipment that can make stretching, planks and other at-home exercises much more inviting.
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Not Ready for a Full Plank?

Start with your knees on the mat instead of your toes. You can still practice the same basic alignment and core engagement while reducing the difficulty. As you get stronger, transition to a full forearm plank. And once regular planks become easy, variations such as side planks can provide another challenge.

The Bottom Line

Planking isn’t flashy. That’s part of what makes it useful. It’s simple, requires almost no equipment, takes only a few minutes, and can easily become part of a morning routine, home workout or quick movement break. Start with 20–30 good seconds.

Tomorrow, do it again. Those little improvements add up.

Everyday, Made Awesome.™ 🌊

This article is for general wellness and informational purposes only. If you have an injury, medical condition, or pain during exercise, talk with an appropriate healthcare professional before starting or changing an exercise routine.