Plank

How to do it

1. Set up on the forearms with elbows directly under the shoulders and the toes on the floor, body in a straight line from head to heels.
2. Brace the core hard and squeeze the glutes and quads to lock the hips in place.
3. Hold the position without letting the hips sag toward the floor or pike up toward the ceiling.
4. Keep the neck neutral by looking at a spot on the floor just ahead of the hands.
5. Breathe in a slow, steady rhythm through the nose for the duration of the hold instead of holding the breath.
6. Hold for the prescribed time, resetting the brace if the hips start to drift out of line.

Muscles worked

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