Plank Hold
The foundational core exercise that builds total-body stability and endurance. Essential for a strong, functional core.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Core (Rectus Abdominis, Transverse Abdominis), but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Start on forearms and toes
- 2Elbows directly under shoulders
- 3Body forms straight line from head to heels
- 4Engage core by pulling belly button toward spine
- 5Squeeze glutes and quads
- 6Keep neck neutral - look at floor
- 7Breathe normally throughout
- 8Hold for 20-60 seconds to start
Common Mistakes to Avoid
Make It Easier
- Knee plank
- Incline plank (hands on couch)
- Shorter hold time
Make It Harder
- Extended time (60-90+ seconds)
- Single-leg plank
- Plank with shoulder tap
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The plank hold is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 1 minute per set
- Builds real strength - targets core (rectus abdominis, transverse abdominis) for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Kid-friendly - can be done while children play nearby
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.