How to do a plank
Lie face down, then prop yourself on your forearms with your elbows under your shoulders.
Step your feet back so you are on your toes, feet about hip-width apart.
Lift your hips until your body forms a straight line from your head to your heels.
Brace your midsection as if about to be poked in the stomach, and squeeze your glutes.
Breathe steadily and hold the position until the timer ends.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common plank mistakes
Hips sagging
Squeeze your glutes and brace harder. If they still drop, end the set; a shorter clean hold beats a long sagging one.
Hips piked up
Lower them until your shoulders, hips and heels line up.
Holding your breath
Keep breathing in and out through the whole hold.
Looking up
Keep your neck in line with your back, eyes on the floor.
How to time your plank
Hold the position for as long as your form stays clean, and end the set when it slips.
In GymTribe
30 seconds
Each set of Forearm Plank runs as a timed hold, with a countdown on screen.
