The Plank
1. Lie face down with your hands palm-down under your shoulders.
2. Keep your head in a neutral position, your neck in a straight line with the back.
3. Lift your body off the floor from your hands and toes while engaging the core. Keep the back straight and maintain neutral position of the head.
4. Hold the position as long as you can.
The Plank modification with forearms
1. Lie face down with your forearms on the floor.
2. Keep your head in a neutral position, your neck in a straight line with the back.
3. Lift your body up from the forearms and toes while engaging the core. Keep your back straight and neck in the same line.
4. Hold the position for as long as you can.
The Plank modification with chair
1. Place the forearms on a stable chair or couch arm. Move your feet until your body is fully extended at about a 45 degree angle from the floor.
2. Keep your head in a neutral position, your neck in a straight line with the back.
3. Engage the core and keep your back straight as you hold the position for as long as you can.
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