- Begin as you did for regular plank, on your hands and knees. Then move your elbows to the floor directly under your shoulders.
Your forearms can extend on the floor straight in front of you with your hands flat, or your hands can be clasped with fingers entwined. Make sure your shoulders are back and down, and your chest is open.
- Keep your abdominal muscles pulled in to support the movement as you step back into a plank position. Again, your legs are together.
The length of your body is supporting this move -- it is not focused only in the upper body.
- It is tempting to either sag in the middle or let the butt be too high. Both positions make things easier on the core, but it's the core that we want to work! So make sure you are in a straight line.
- Hold for 3 to 5 breaths. Release and repeat 1 or 2 more times.
Try the most advanced plank position, side plank.