Plank.

Make every rep count.

1. 01

   Lie face down and set your forearms on the floor with elbows stacked under your shoulders. Hands can be flat or lightly clasped.

2. 02

   Tuck your toes and place your feet about hip-width apart.

3. 03

   Press the floor away through your forearms and toes to lift your knees, bringing your body into a strong brace.

4. 04

   Create one long line from head → heels. Keep your neck neutral by looking straight down (don’t crank your chin up).

5. 05

   Brace your core (think “zip up” your ribs toward your hips) and squeeze your glutes so your hips stay level—no sagging and no piking.

6. 06

   Hold only as long as you can keep perfect form. Stop if your lower back starts to arch or your shoulders collapse.