Plank

Place your elbows directly under your shoulders and make your body straight. Gently squeeze your glutes and draw in your core so your lower back does not sag.

Push the floor away with your elbows and toes while keeping your body long. Keep your shoulders down and brace the center of your core.

Keep the same line from head to heels even as the hold gets longer. Maintaining your back and pelvis position matters more than adding time.

Think about pushing the floor away and lengthening your body to increase core tension. Squeeze your glutes once if your core starts to relax.

Lifting your hips or dropping your back reduces core engagement and can strain your back. Use a mirror or video to check the line from head to heels.

Breathe in slowly and exhale longer instead of taking short breaths. Keep your core braced so your stomach does not relax forward as you breathe.

Build 10 seconds of perfect form before trying to hold longer. Widen your feet to make it easier and narrow them to make it harder.