Plank

Your core's main job isn't crunching — it's preventing movement while force passes through you. The plank trains exactly that, which is why it carries over to every squat, press, and push-up you'll ever do.

Tips

• Forearms down, elbows under shoulders, feet together — one straight line from head to heels.
• Squeeze your glutes and tuck your hips slightly (tail under) — this flattens the lower back and switches the abs on.
• Push the floor away through your forearms so your upper back is full, not sagging between the shoulder blades.
• Breathe short and shallow behind the brace — don't hold your breath for a minute.
• A hard 30-second plank done right beats a saggy 3-minute one. When 45–60 seconds is easy, make it harder: lift a foot, add weight, or move to long-lever planks.

Common Mistakes

• Hips sagging — the lower back takes over and starts aching. That ache is not your abs working.
• Hips piked to the ceiling — hiding from the tension. Nose over fists, body straight.
• Head hanging or craned up — the neck is part of the plank line too. Look at the floor.
• Chasing time instead of tension — the plank Olympics of loose 5-minute holds builds nothing. Full-body squeeze, shorter sets.