Plank

Core · Bodyweight

How to do it

Forearms on the floor under your shoulders, body in a straight line from head to heels. **Tuck the ribs and squeeze the glutes**: without that you are just hanging off your lower back. Push the floor away with your elbows. You feel the whole abdomen, not your back. If you feel your lower back, tuck harder or shorten the hold: three bad minutes are worth less than thirty good seconds.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders

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