Plank

Benefits

• • Builds deep core stability
• • Protects the lower back in other lifts

Step by step

1. 1Prop yourself up on your forearms and toes.
2. 2Keep your elbows directly under your shoulders.
3. 3Form a straight line from head to heels.
4. 4Brace your core and hold the position.

Breathing guide

Breathe steadily throughout the hold — don't hold your breath.

Common mistakes

• • Letting the hips sag toward the floor
• • Piking the hips up too high

Safety tips

• • Imagine pulling your belly button toward your spine.
• • Keep your neck neutral.

Variations

• • Side plank
• • Plank with shoulder taps