Plank Hold

01 Steps

1. 1 Place your forearms on the floor with elbows directly under your shoulders, arms parallel.
2. 2 Extend your legs behind you, resting on your toes, feet hip-width apart.
3. 3 Brace your abs as if about to take a punch to the stomach.
4. 4 Squeeze your glutes and push your heels back.
5. 5 Hold the position while breathing normally, body aligned from head to heels.

02 Tips

• ✓ Look at the floor about 6 inches in front of your hands to align your cervical spine.
• ✓ Think about pushing the floor away with your elbows to engage your shoulders.
• ✓ Better to hold for 20 seconds with perfect form than 60 seconds with hips sagging.

03 Common mistakes

• ✗ Hips sagging: a sign your core is giving out. Squeeze your abs and glutes harder.
• ✗ Butt too high: your body should be a plank, not a tent.
• ✗ Holding your breath: breathe normally throughout the exercise.

04 If you struggle

• → Do the plank on your knees while keeping the same back alignment.
• → Do a high plank (on your hands) which is slightly easier.
• → Reduce the duration to 10-15 seconds and increase progressively.