Core work for beginners: holding the plank without suffering

The plank, or core hold, is one of the most effective and accessible exercises. It strengthens the belly, back and shoulders with no gear at all. Done well, it even helps you stand taller in daily life.

Good position first

Rest on your forearms and toes, body aligned like a wooden plank. Gently brace your belly and avoid sagging your lower back. Quality of position matters far more than how long you hold.

Progress at your own pace

Start with short holds and increase gradually as it gets easier. If it's too hard, drop your knees to the floor, an equally useful version. Everyone starts from a different point, what matters is progress.

Stop as soon as your form breaks or your lower back pulls hard. A short clean plank beats a long wobbly one. If back pain keeps coming back, ask a physio for advice.