Plank Crunch Exercise Guide: How to Do Plank Crunches

A plank crunch is a core workout wherein you crunch your abdominal muscles while holding a [plank position](https://www.masterclass.com/articles/plank-guide). This bodyweight exercise requires no equipment, so it's easily incorporated into your home workout routine. The range of motion used in a plank crunch has positive benefits for the whole body but is especially beneficial for building upper-body strength. In addition to being an effective core exercise, plank crunches add cardio to your workout by raising your heart rate and getting your blood pumping. For the plank crunch, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions. 1. Get into the modified plank position by placing your forearms in contact with the floor. Your hips should be off the ground, your knees and toes in contact with the ground, and your elbows directly underneath your shoulders. 2. Rotate your shoulders outward to engage your lats and pull your forearms toward your midsection to create tension. 3. Straighten your legs to lift your knees off of the ground so you end up in a full plank position. Your legs should be hip-width apart. 4. Squeeze your glutes and quads. 5. Engage your core. Your ribs should be down, and your pelvis should be slightly tucked. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. 6. While maintaining your alignment, push your hips toward the ceiling while focusing on squeezing your abs. 7. Pause for 1–2 seconds at the top position. 8. While engaging your abs, lower your hips back to the plank position with control. 9. Repeat for the desired number of repetitions. Plank crunches target the abdominal muscles, but this exercise offers a full-body workout. 1. __Hip flexors__: Your hip flexors (on the top part of your thigh near your pelvis) help increase your flexibility and mobility. 2. __Rectus abdominis__: Plank crunches engage the rectus abdominis muscles, or the six-pack muscles. 3. __Core muscles__: Plank crunches activate your core by engaging the stabilizing muscles in your neck, back, shoulders, and abdomen. Having a strong core increases balance and mobility. If you're looking for an ab workout that will help you build a stronger core, try the [side plank crunch](https://www.masterclass.com/articles/side-plank-guide), which targets the oblique muscles. To practice a side plank crunch, start in a side plank position on your right side. Support your body with one forearm, lift your hips off the floor so that your body forms a straight line, lift your top leg (bending at the knee) towards your left elbow, and squeeze your abs and obliques as you complete the movement. Perform 2–3 sets of 10–15 repetitions, then switch sides. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. If you’re looking for an abs exercise that will build muscle and increase your core strength, incorporate plank crunches into your workout routine.