Plank
Front Plank, Forearm Plank
Core
Isolation
Core
Beginner
Set it up
Set your elbows under your shoulders with your forearms parallel.
Step your feet back to hip-width and come up onto your toes.
Tuck your pelvis until your low back flattens out.
What I say while you lift
Pull your elbows toward your toes without moving them.
Squeeze your glutes as hard as your abs.
Keep breathing — a plank you cannot breathe in is a breath hold.
Hold for the time on the sheet, then get off the floor.
What goes wrong
Hips drifting up into a tent to make the hold easier.
Low back sagging because the glutes switched off.
Holding the breath from start to finish.
0000
default tempo
Short, steady breaths through the nose while the brace stays on.
breathing
Before you load it
End the set the moment your hips drop — extra seconds in a broken position teach the wrong thing.
Use an incline plank with your forearms on a bench if you get low back pain in extension, or in later pregnancy.