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Plank

Reps
20–30 sec
Kit
Yoga mat
Video from @LiveLean, not affiliated with Talala

How to do it

  1. 1

    Forearms on the floor, elbows under your shoulders. Step your feet back so your body is in a straight line. (Easier: hands on a bench.)

  2. 2

    Tighten your core and squeeze your glutes.

  3. 3

    Breathe steadily the whole time. Don't hold your breath.

  4. 4

    Hold for the time in the plan.

Where you should feel it: Your stomach and shoulders.

What your coach says mid-set

  • “Forearms pressing down into the mat”
  • “Hips level with your shoulders”
  • “Keep breathing, ribs over hips”

Common mistakes

Hips sagging toward the mat

Squeeze your glutes and lift your hips back into line.

Other versions

  • Side Plank
  • Kneeling Forearm Plank
  • Plank Shoulder Tap
  • Bear Plank Shoulder Tap
  • Fingertip Kneeling Plank
  • Bear Plank Forward Reach

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