HOW TO…
- Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.
- Lift your knees off the ground and push your feet back, bringing your body to full extension.
- Ensure that your feet are shoulder-width apart.
- Lower your arms until your forearms are flat on the floor.
- Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)
- Lengthen your body. Imagine that you’re extending from the crown of your head and out through your heels simultaneously.
- Your body should form a STRAIGHT LINE from your feet to the top of your head. (Do not allow your hips and butt to sag too low or poke too high.)
Note: Low planks (or forearm planks) are harder to do than high planks because the move recruits more of your core muscles to do the work. (Your body is fighting gravity more in this position.)
Progression: Once in this position, hold it as long as you can without suffering proper form. Build it up slowly, holding it first for 5 secs, rest, then 10 secs, rest, then 15 secs, rest, and so on.
Goal: Work your way up to holding this position for 30 seconds minimum.
Challenge: Hold the pose for 30 seconds, rest 10 seconds. (Repeat 3x)