Plank

The classic forearm plank that builds core endurance and the full-body tension every other exercise relies on.

How to do it

1. 01Place your forearms on the floor with elbows under your shoulders and legs straight back on your toes.
2. 02Lift your body into a straight line from head to heels.
3. 03Squeeze your abs and glutes, push the floor away so your shoulders do not sink, and keep your ribs down.
4. 04Breathe slowly and steadily throughout the hold.

Common mistakes

• Hips sagging — squeeze your abs and glutes.
• Hips piked up — lower them in line with your shoulders and heels.
• Looking forward and craning the neck — look at the floor.

In the Plank progression

1. 1Knee plank
2. 2Plank
3. 3Plank shoulder tap