Plank Hold

  1. Kneel on floor as if you are about to do a push-up.
  2. Place forearms on floor with elbows directly under shoulders. Elbows are at a 90 degree angle.
  3. Curl toes under and lift knees off floor so that your body is in a straight line—like a “plank”. If your buttocks is lifted higher than your back, move your feet back slightly to achieve the desired straight alignment.
  4. Keep abdominals very tight, buttocks tight and upper back straight without hunching.
  5. Hold this position for 10 seconds up to one minute, breathing continually despite the abdominals drawn in.

Plank Hold

Variation: Once you’ve mastered this form of plank hold, challenge yourself by trying the more advanced form, the side plank hold.

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