- Rest your forearms on the floor, with your elbows directly underneath your shoulders and hands facing forward so that your arms are parallel.
- Extend your legs out behind you and rest your toes on the floor. Your body should form one straight line from your shoulders to your heels.
- Squeeze your entire core, glutes, and quads, and tuck your butt under a little to keep your lower back straight. Make sure you are not dropping your hips or hiking your butt up high toward the ceiling.
- Position your head so that your neck is in a neutral position and your gaze is on your hands.
- Hold this position.
Planks are a challenging exercise but well worth adding to your training routine. There are several variations which can make planks more or less challenging, as well as emphasise different muscles more:
- Full plank (also called straight arm plank). Straight arm planks are performed in a push up position. This helps to strengthen the shoulders, which reduces the tension on the core.
- Kneeling plank. Kneeling planks are a suitable regression for those who struggle to maintain correct position in a full plank.
- Weighted plank. Weighted planks are good for those who have mastered the plank and want to make it harder without spending more time in a plank position.