How to Do the Plank Pose

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Doing something called the Plank pose only sounds like you'll be imitating a log lying on the ground. In fact, you'll be imitating a log propping itself up on two twigs—also known as your arms.

Step 1: Get on hands & knees
Begin on your hands and knees on the mat, with your wrists directly under your shoulders.

Step 2: Extend legs
Tuck your toes under and extend your legs straight out behind you, one at a time, keeping your arms perpendicular to the mat.

Step 3: Look at floor
Look straight down at the floor, keeping your neck aligned with your straight spine.

Step 4: Pull in abs
Pull your abdominal muscles in so your hips don't sag, but don't allow them to rise up, either.

Tip
Ask a friend to look at your pose: Your body should form a straight line from your heels to the top of your head.

Step 5: Hold pose
Hold the pose for at least 30 seconds.

Step 6: Release pose
Release the pose by dropping your knees to the floor. We're sorry for comparing your arms to twigs—but don't they feel like they might snap?

Did You Know?
The pirate practice of "walking the plank" is very likely a Hollywood invention—just pushing an enemy overboard was much more efficient.