How to Do a Decline Plank Exercise Correctly

The decline plank is an isometric plank exercise done with your feet elevated. By holding your body still in decline, it increases the challenge it places on your abs and core.

Advance to this plank variation after you are able to hold the basic plank for more than 1 minute without breaking your form.

This advance plank exercise activates all muscles in your core including the abdominals, core, and even your lower back and glutes.

How to Do a Decline Plank

  1. Lie stomach-down on a mat, resting on your forearms. Place your feet on a box. Tighten your abdominal muscles, and press up so you’re balanced on your toes and elbows.
  2. Don’t let your hips sag or stick up: your body should be in a straight line from head to heels.
  3. Hold for 20 to 30 seconds; then lower and repeat a few more times. Work up to holding the plank position for 60 seconds. Complete 3 sets.


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