Plank (hold)

Coreeasytimedno equipment

A static face-down hold supported on the forearms and toes, elbows directly under the shoulders, with the body in one straight line from head to heels.

How to do it

1. Lie face down; place the forearms flat on the floor, elbows directly under the shoulders, forearms parallel and pointing forward, palms down.
2. Tuck the toes and lift the hips and knees off the floor so only forearms and balls of the feet touch the floor.
3. Body one straight line from head through hips to heels; core and glutes tight, gaze at the floor just ahead of the hands.
4. Hold for time without letting the hips sag or rise.

Muscles worked

Main: abs, obliques
Supporting: shoulders, glutes, quads