Exercise Guide
Plank: Do your hips rise?
Form a straight line from your head to your toes. Do not lift your hips.
How to fix it
- Place your elbows directly under your shoulders.
- Form a straight line from your head to your toes.
- Brace your abs and keep breathing without holding your breath.
Caution Keep your lower back from sagging.
The app sets the time for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 30 seconds as planned in your last workout, the app increases your next hold time to 35 seconds. When you log your sets, GYMKC reads your last set and recalculates the time for your next set.
Get GYMKC on the App StoreThe 14-day free trial applies only to Apple accounts subscribing for the first time, and the actual terms appear in the App Store payment sheet.
How should you breathe?
Sources describe this slightly differently. Some suggest breathing normally. Others suggest breathing deeply and comfortably. They agree that you should not hold your breath.
See this exercise in detail
PlankStarting position · Movement · Breathing · Trainer tips · Cautions · Exercise info · Related exercises
More on the same body part
Sources
- NSCA, Basics of Strength and Conditioning
- Imai A·Kaneoka K, International Journal of Sports Physical Therapy (2016)
- Luedke LE·Rauh MJ, Sports (2022)
- Eimiller K et al., Journal of Clinical Medicine (2025)
- ACE, Exercise Library · Front Plank
- ACE, 5 Plank Variations That Will Challenge Your Core
- NASM, The Plank: Coaching Progressions and Variations for Every Client
- Mayo Clinic, Exercises to improve your core strength
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.