Yoga Exercise: Plank Pose (Phalakasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment)

Muscles Focus (1, 2, 3, 4, 5, 6): core/abdominals/abs, transverse abdominis, rectus abdominis, obliques (love handles), back/erector spinae, glutes, legs/hamstrings, quads, shoulders, chest, arms/triceps, biceps

*Build strength with longer holds while increasing muscular endurance (tone)

*For calesthenics and isometric uses, a weight plate (safely placed) can help build more muscle to reduce skinny fat (lack of genetic muscle)

*You can only maintain and tone muscles you already have (genetically and/or added via resistance/exercise)

*Here are more yoga exercises (see filter dropdown), calisthenics exercises, and isometric exercises that add muscle mass to reduce skinny fat (lack of genetic muscle tissue)

References

1. Yoga Journal: Plank Pose, March 21, 2025, YJ Editors. https://www.yogajournal.com/poses/plank-pose/
2. Yoga Basics: Plank Pose Phalakasana. https://www.yogabasics.com/asana/plank/
3. Wikipedia: Plank (exercise). https://en.wikipedia.org/wiki/Plank_(exercise)
4. Lift Manual: Plank On Hands, https://liftmanual.com/plank-on-hands/
5. Healthline: What Muscles Do Planks Work? The Answer: A Lot. May 3, 2021, Katey Davidson, MScFN, RD, CPT  (Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS). https://www.healthline.com/health/fitness/what-muscles-do-planks-work
6. GoodRx: 8 Proven Benefits of Planks and Which Muscles They Work, February 2, 2024, Lindsay Wenndt (Reviewed by Sanjai Sinha, MD). https://www.goodrx.com/well-being/movement-exercise/plank-benefits