Plank
Abs · Bodyweight
Set up
Floor space and a mat. A bench makes it easier.
Steps
- Lie face down, then prop yourself up on your forearms, elbows under your shoulders.
- Tuck your toes under and lift your hips so your body is straight from head to heels.
- Hold for the time shown, breathing normally.
- Lower your knees to the floor to rest.
Keep in mind
- Squeeze your bottom and tighten your tummy
- Hips level: not sagging, not poking up
- Easier: knees down, or forearms on a bench
Common mistake
Hips sagging towards the floor. Squeeze your bottom; if they keep sagging, rest your knees on the floor.
Safety
Breathe normally the whole time; don't hold your breath.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.