Plank Hold
The plank is an isometric core exercise that strengthens the deep stabilizer muscles of the abdomen, lower back, and shoulders. Consistent practice improves posture and reduces lower‑back pain.
Calorie Burn Highlights
133
kcal estimated
3.8
Moderate
Beginner
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 3.8 means this activity burns 3.8× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Plank Hold
- 1
Place forearms on the ground with elbows directly under your shoulders.
- 2
Extend your legs behind you, resting on the balls of your feet.
- 3
Engage your core and glutes to form a straight line from head to heels.
- 4
Hold the position without sagging or piking; breathe steadily throughout.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Small Bag of Potato Chips (~130 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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