Plank

About the movement

The gold standard for core stability. A plank trains your core to resist movement, which protects your spine under every other lift you do.

How to do it

1. 1

   Get into a forearm plank position with your elbows under your shoulders.

2. 2

   Form a straight line from your head to your heels, squeezing your glutes and abs.

3. 3

   Breathe steadily and hold the position without letting your hips sag or pike.

4. 4

   Stop the set when your form breaks, even if the timer has not run out.

Form tips

• •Squeeze your glutes hard; this keeps your hips from sagging.
• •Do not hold your breath; breathe into your belly, not your chest.
• •A perfect 30 second plank beats a sloppy 2 minute plank.