This Month's Workout

Plank

Movement Library · Core · Accessory

The setup

Forearms or hands, elbows under shoulders, feet about hip-width. Body in one straight line from head to heels.

The movement

Squeeze the glutes lightly, brace like someone is about to tap your stomach, and breathe. Hold 45 seconds to 1 minute. A shorter hold with good position beats a long sagging one every time.

Feel it here: your whole core, plus glutes and shoulders working to hold position.

Not here: lower back.

Check yourself

  • Hips sagging? Squeeze the glutes and tuck the ribs down, or stop the set.
  • Hips piked up high? Lower them until you are one straight line.
  • Holding your breath? Breathe steadily the whole hold.

Weight: bodyweight

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See you next month. Same time, new session.