Front plank
Transverse and rectus abdominis, obliques, glutes.
How to do it
- Rest your forearms on the floor, elbows under your shoulders, and extend your legs, resting on your toes.
- Tilt your pelvis back (posterior tilt: tuck your tailbone) and squeeze your glutes.
- Close your ribs, as if trying to bring them closer to your pelvis.
- Push the floor away with your forearms, spreading your shoulder blades slightly.
- Hold while breathing normally.
Cues
- Body in a straight line from head to heels.
- Glutes and abs tight the whole time.
- Better 20 perfect seconds than 60 with sagging hips.
Common mistakes
- Letting the hips sag (it arches the lower back).
- Raising your hips too high.
- Holding your breath.
The key is posterior pelvic tilt + closed ribs. If you feel your lower back instead of your abs, the technique is gone: stop the set.
Photos: free-exercise-db (public domain).
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