Core training and the plank

In short: The core comprises the abdominal, back and side muscles and stabilises the body in almost every movement. The plank, also called the forearm plank, is a simple exercise for strengthening these muscles without equipment.

In more detail: Core training is less about visible abs than about stability: the trunk should transfer forces and hold the spine in a stable position. Clean technique matters more than long holding times.

In detail

• Starting position: Place your forearms under your shoulders, legs straight, body in one line from head to heels. Gently tense your stomach and glutes.
• Common mistakes: A sagging pelvis, a raised bottom or a head tilted back. A mirror or a phone video helps you check.
• Breathing: Keep breathing calmly while holding the position and do not hold your breath.
• Progressing: First increase the holding time slowly, later choose harder variations. Several short, clean sets are better than one long set with poor posture.
• Making it easier: If you cannot hold it for long yet, rest on your knees instead of your feet or place your hands on a raised bench.
• Variations: The side plank for the side core muscles, planks with alternating leg or arm lifts, and exercises such as the bird dog on all fours.
• Do not forget the back: Balanced training also strengthens the back extensors and glutes, for example with glute bridges lying on your back.
• Frequency: Two to three short sessions a week fit easily into a full-body workout (krafttraining-fuer-anfaenger, rueckenschmerzen-vorbeugen).
• Caution: In case of pain, pregnancy or existing spinal conditions, check your choice of exercises with a doctor or physiotherapist first.