Like the squat, the plank is the gateway exercise to several challenging and complex variations. Once you master its form, you can take the plank anywhere.
- Start on your hands and knees with your palms flat to the floor, shoulders over wrists, fingers pointing forward.
- Lift up from your knees onto your toes, tightening your abs to keep your back in a straight line from the top of your head to your heels.
- Squeeze your glutes to keep your hips in line, and press down through your hands and up through your shoulder blades to keep from dumping weight into your wrists.
- Hold for 30-60 seconds for three rounds.
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