Though the forearm plank is often seen as a core-building movement, it can also help you strengthen your inner thighs, says Henderson. Place a yoga block in between your ankle to further activate your adductors and lift your pelvic floor — both of which make for a plank with perfect form and full-body engagement, she explains.
- Start in a table-top position on the floor with your knees aligned with your hips, your shoulders aligned with your wrists, and your toes resting on the ground behind you. Engage your core by bracing as if someone is about to punch you in the gut.
- Lower your elbows to the floor one at a time, then step your feet back one at a time so just your elbows and toes are resting on the ground. Your palms are pressed against the floor, your forearms parallel with one another, shoulders stacked with elbows, and feet hip-width apart.
- Hold this position, continuing to breathe. Your body should form a straight line from head to heel. To prevent your lower back from sagging, imagine a string attached to your belly button that's pulling you up toward the ceiling.
Hold for 30 to 60 seconds.
