Plank
Also called front plank, forearm plank
- Works
- Deep trunk · transversus abdominis
- Front of the trunk · rectus abdominis
- Front of the shoulder · anterior deltoid
- Needs
- No equipment
Setup
Lie face down. Put your elbows under your shoulders and your forearms flat on the floor. Tuck your toes under.
Steps
- Lift your hips so your body is straight from head to heels.
- Tighten your stomach and buttocks.
- Look at the floor just in front of your hands.
- Hold for the time you chose.
Breathing
Breathe slowly and evenly. Do not hold your breath.
Where you feel it
In your stomach, and a little in your shoulders.
Common mistakes
- Letting the hips sag.
- Lifting the hips high to rest.
- Holding the breath.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your lower back aches; that means the hips have dropped.