- Plank Instructions
Start by lying face down with your elbows bent and arms close to your sides. The palms are facing down and fingers facing forward.
Toes are curled under.
Engage your core and contract your thigh muscles strongly as you lift yourself away from the floor as a single unit.
Your body should form a straight line from the head to the heels.
Be careful not to sag or hike the hips, and remember to keep the shoulders away from the ears.
Continue to engage the core and thigh muscles. Hold.
Slowly lower your body back towards the floor.
Try holding the plank for 10 seconds or more.[/jcolumns]