The Plank teaches you how to stabilize your body with your core — it's a very common exercise nowadays, but it's worth focusing on some finer details to make it safer and more effective. Hold the pose for a time, and aim to work up to 60 seconds. The simpler version is performed on your elbows. For more of a challenge, hold the Plank on your palms.
- Start off in the Plank position, and brace your core.
- Keep your hips "tucked under" — don't allow your butt to stick up in the air or sag toward the ground.
- Maintain a flat back.
- Keep your shoulder blades pulled down and protracted — don't let them stick out behind you.
- Squeeze your glutes hard. Not only does this help keep your back safe, but the added intensity is also a great way to make the Plank more challenging.
- Squeeze your thighs hard too. All of this adds to the stability of your lower body while making the exercise more challenging and effective.
- Keep breathing! You might need to take shallow breaths, but always keep breathing.
