Take The Plank Challenge with Sonendo® and TDO® Software

Ready To Get Started?

Join us in this Endo Wellness activity where we challenge you with a Plank Challenge to improve your overall fitness with our team.

How To Perform A Plank

1. Get into the Push up position.

2. Ground you toes into the floor to stabilize your body. Be careful not to lock or hyperextend your knees while doing so.

3. Looking at a spot on the floor about a foot beyond your hands will neutralize your neck. Your head should remain in line with your back.

4. Hold this position for 20 seconds. As you continue to practice the plan, hold your plank for as long as you can without compromising form or breath.


Want to mix it up? There's more than one way to plank. Explore some of the types of plank exercises and make modifications based on your fitness level and needs.


This variation, one of the most common ways to perform a plank, is slightly easier than holding your body up with just your hands.

Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together.


This plank is noticeably easier to hold than the traditional straight-arm plank, which makes it great for beginners because it allows them to concentrate on form.

Resting your knees on the ground puts less stress on your lower back. Rest your knees on a rolled-up mat or towel if they feel uncomfortable on the floor.


This variation engages your obliques (the side muscles of your core) better than a standard plank.

Lie on your side with one leg stacked on top of the another, then prop your body up on your hand or elbow while keeping feet stacked.

You can make the plank more difficult by raising the opposing arm or leg — or both — in the air. You can make it easier by crossing the upper leg in front of your body for additional support.


By removing one point of contact with the ground, this variation increases the demand on your core.

Position your body in a standard plank, then lift one leg toward the ceiling as far as you comfortably can without compromising your back. Keep hips parallel to the floor, then alternate legs.