How to do the perfect Plank

How to do the perfect Plank

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When it comes to building your core strength, no exercise is more effective than the Plank. The Plank is a body resistance exercise that strengthens your entire body. A good Plank can help make your core rock solid, strengthen your lower back, and add power and definition to your shoulders.

A Plank can be as intense as you want it to be, working almost every one of your main muscle groups, and offering all the benefits of the sit up, without risking lower back pain.

Nike master trainer, Joselyn Thompson Rule, has helped us demonstrate how to do the perfect Plank. Let’s get started.


Basic Push Up Position Image - How to do the perfect plank

Get into a basic push-up position, leaving your knees resting on the floor. When you’re comfortable, slowly raise your hips up into full push-up position, ensuring your legs are straight. The aim here is to keep your chest, your abs and your shoulders completely rigid and straight. There should be a straight line from your shoulders to your feet.

What does the perfect plank position look like? - Life Style Sports


Slowly lower your body until you are resting on your forearms (not your elbows!). Tuck your head slightly to avoid neck strain. This is the Plank position, and the idea is to remain in this position for as long as possible. Try to suck your belly button up towards your spine for maximum effect.

The perfect footwear for doing the plank workout

Hold your Plank for as long as you can. To begin with, you should aim for 20 seconds. If you can hold your plank for two minutes, you’re ready to move onto some advanced variations. The longer you can hold your plank in place, the stronger and more resistant your lower back will be to injuries and sprains.

A good pair of training footwear, like the pair of shoes that Jos is wearing, are perfect for making sure you’ve got good support. You can view our range of Nike training footwear here.


Now that you can hold your Plank for two minutes, it might be time to take it up a notch. From the full Plank position, slowly raise your left leg off the floor. Hold your left leg in the air for as long as you can without losing your shape.

Perfect Plank Guide

Once you’re ready, slowly bring your left leg back down to the floor. Repeat the same exercise with your right leg. These variations really blast your abs and strengthen everything from your shoulders to your glutes.


Joselyn Thompson Rule - Nike - warm up

The Plank is a simple exercise that will your help you build complete core strength. To get the most out of this exercise, you need to ensure you are wearing the right gear. You can check out our range of the latest Nike fitness clothing here. Achieve Your Awesome with Life Style Sports #MyAwesome.


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