Front Plank

The front plank is a simple core-strength exercise where you hold your body straight like a board while supported on your forearms and toes. It trains your abs, lower back, and hips to work together to keep your spine stable.

Lie face down on the floor. Prop yourself up on your forearms with your elbows directly under your shoulders. Extend your legs straight back and tuck your toes under so your feet support your lower body.

Brace your midsection as if someone is about to poke your stomach, then lift your knees and hips off the floor. Your body should form one straight line from your head to your heels. Keep your head neutral, looking at the floor slightly in front of you. Hold this position without letting your hips sag or stick out.

Breathe normally through your nose and mouth; do not hold your breath. To make it easier, drop to your knees and keep a straight line from hips to shoulders. To make it harder, lift one foot a few inches off the floor or place your forearms on an unstable surface like a foam pad.

Fault: Your hips sag toward the floor and your lower back arches. Fix: Squeeze your glutes and pull your belly button toward your spine to keep your hips level with your shoulders.

Fault: Your hips pike up toward the ceiling, making your body look like a triangle. Fix: Lower your hips until your body is in a straight line from head to heels; keep your ribs down.

Fault: You hold your breath or let your shoulders creep up toward your ears. Fix: Keep breathing steadily and actively press your forearms into the floor while relaxing your neck.