Frames from Coach Cole's demo in the Corebound videos.
Setup
Lie face down, then set your forearms on the floor with your elbows directly under your shoulders. Tuck your toes and lift your body into one straight line.
Step by step
- Elbows under your shoulders.
- Squeeze your glutes and thighs.
- Breathe, don't let the hips sag.
Cole's tip
Squeeze your glutes and thighs and pull your elbows toward your toes without moving them. A 20-second plank done this way beats a sloppy minute.
Common mistakes
- Hips sagging.
- Hips piked high.
- Holding your breath.
Make it easier or harder
Easier option
Knees down.
Harder option
Longer hold, or lift one foot.
Safety
- Drop to your knees as soon as your hips sag.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
