How to Do a Plank and a Modified Plank

Consult with your physician before starting an exercise program.

A man in a planking position

How to do a plank

Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your core and abdominal muscles to tighten your torso.

Slowly lift your entire torso off the floor or mat, keeping your torso and legs stiff. Avoid sagging in your lower back, lifting your hips or bending your knees. Don’t shrug your shoulders; keep them positioned directly over your elbows with your palms facing down. Hold this position while continuing to breathe and maintaining good form. 

If you experience any pain in your lower back with this movement, stop the exercise immediately and consult with your doctor.

Source: ACE Fitness

Note: If you can't plank on the floor, you can also use a wall, kitchen countertop or other sturdy surface to plank at a higher elevation. Extend your arms, like you’re doing a push-up.

A woman in a modified planking position

How to do a modified plank

Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Contract your abdominal/core muscles.

Once your core is contracted, slowly lift your torso and the upper part of your thighs off the mat, keeping your knees on the floor. Do not allow your lower back to sag or your hips to lift in the air. Your shoulders should remain away from your ears. Hold this position while continuing to breathe and maintaining good form.

Try this position before moving into a full plank so you understand the concept of how to engage your core.

Source: ACE Fitness

Note: If you can't plank on the floor, you can also use a wall, kitchen countertop or other sturdy surface to plank at a higher elevation. Extend your arms, like you’re doing a push-up.