Primal Essential Movement: Plank

Ab classes, ab exercises, ab equipment…you need absolutely none of this. I’ve said before that I don’t do ab workouts, but I do engage my core with everything I do at the gym and, yup, in everyday movement.

The plank is one of the Primal Essential Movements for a reason. It’s one of the simplest moves to target and engage the abs—while working other parts of the body, too. But simple doesn’t always mean easy, and that’s certainly the case with the plank. The key to success is right there in the name: you’re forming an immovable, stiff plank with your entire body. From toes to head, you must be firm, not flaccid.

That said, don’t sweat it if you can’t do the 5-minute planks you see people hold at the gym. Start where you’re at, and use smart progressions to build strength and stability until you get to your goal. Today I’m demonstrating three solid plank progressions and a side variation. Choose the level that suits you best, and commit to steady, sure progress.

Helpful Resources For Healthy Primal Living

The Primal Blueprint

The Ketogenic Diet

Subscribe to the Mark’s Daily Apple Newsletter

Want the latest Primal and keto news, research, analysis, recipes, and more delivered to your inbox? Sign up for our newsletter to receive the best curated content plus offers and an op-ed from Mark you can’t read anywhere else.

Read More About Primal Fitness

Home Gym Setups at Different Price Points

Home Gym Setups at Different Price Points


20 Jul 2021

One thing the pandemic made clear is that it’s a good idea to have a home gym. For most of the year in some places, gy

Continue Reading

The Incredible Benefits of Barefoot Workouts

The Incredible Benefits of Barefoot Workouts


14 Jul 2021

The craziest thing happened to me once on a hike. It was a decent one—about 8 miles roundtrip, with plenty of elevatio

Continue Reading

Why Am I So Hungry After Exercise?

Why Am I So Hungry After Exercise?


13 Jul 2021

You know the stereotype: People who exercise hard, then eat harder. I’m talking about the marathon runner-in-training

Continue Reading