Plank

The plank is a quiet little test of grit, like a bear holding steady on a river rock. Stay long from head to heels, squeeze your glutes, and brace your core while your shoulders and midsection do the hard work.

Instructions

1. Lie face down on the floor.
2. Place your forearms under your shoulders.
3. Lift your body onto your toes.
4. Hold a straight line from head to heels.
5. Brace your core and squeeze your glutes.
6. Breathe steadily while you hold position.

Benefits

• Builds core strength for daily movement.
• Improves posture during standing and walking.
• Supports better control during lifting.
• Strengthens shoulders without heavy equipment.

Key Points

• Keep your body in one straight line.
• Brace your core the whole time.
• Set your elbows under your shoulders.
• Squeeze your glutes to stay steady.
• Keep your neck neutral.

Common Mistakes

• Letting the hips sag
• Lifting the hips too high
• Holding your breath
• Looking too far forward
• Relaxing the core