Plank

Suggested Duration: As long as possible

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Benefits

The ultimate core strengthener, Plank is one of the most basic and efficient poses there is. While the world record for holding a Plank currently stands at close to 10 hours, holding for 30 seconds is a great place to start.

You can perform the Plank on your hands or elbows—elbows being the tougher version, but easier on your wrists.

 

How-to

Start in a push up position, and simply hold with straightened arms and tucked hips. Keep your glutes tight and your body in a straight line (e.g., your hips aren’t way up in the air or dropped below vertical).

For a tougher variation, come down to your elbows.

If the Plank is still too easy, try lifting one of your legs in the air and holding.