Core
Plank
What it works
Mainly: Core. Also: Glutes, Shoulders, Quads.
Setup
Forearms under the shoulders, body in a straight line from head to heels.
How it goes
Squeeze the glutes and brace the abs as though about to be prodded in the stomach. Breathe normally and hold.
Two things people get wrong
- Hips sagging towards the floor.
- Holding for time with terrible position instead of stopping when it breaks.
If the kit’s busy
Plank from the knees, or hands elevated on a bench.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.