One move
Plank Hold
How to read ahead. Do to go one move at a time.
Hold a forearm plank with your body in a straight line from head to heels. Breathe steadily and keep your core tight.
Option. Drop to knees if you need to, or try a high plank on your hands. Iron pumper: long-lever (feet elevated on a low step) or weighted (light plate/dumbbell on the upper back) only while the hips stay perfectly level and the breath stays calm. Never sacrifice form for duration. Drop to knees or rest the moment the hips sag.
Show the steps Hide the steps
-
1
Start on your forearms with elbows directly under your shoulders.
-
2
Extend your legs behind you, toes tucked under.
-
3
Engage your core, glutes, and thighs so your body is in one straight line from head to heels.
-
4
Keep your neck neutral, looking at the floor.
-
5
Hold and breathe steadily for the desired time.
-
6
If form breaks, drop to knees or rest and reset.