How should I do the plank exercise?

Here's how to do the plank exercise:

1. Lie down on your stomach and brace the core muscles.

2. Raise your body up on your toes and elbows.

3. Lower your buttocks down until level with your shoulders. Squeeze your navel toward your spine. This is the key to this exercise and really works the core. Make sure your buttocks are not sticking up.

4. Hold for 30 seconds and increase the hold to two minutes as you improve. Alternatively, you can hold for ten seconds and repeat ten times.

Note that the plank can be modified from toes to knees. If you find it difficult to do the plank while resting on your toes (as you may if your upper body strength is not enough to hold you up), you can still work your core by balancing on your knees instead of your toes. When your core and upper body strength increase, you can return to doing the plank while resting on your toes.

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• Start by lying on your stomach with your feet together and your forearms on the ground.
• Keep your elbows directly under your shoulders, draw-in your belly button and contract your glutes.
• Lift your body up off the floor until your head, back and hips are in a straight line.
• Hold this position for 15-30 seconds if you’re just starting out or longer if you’re more advanced.

The plank exercise is also called the Prone iso-abs exercise and is designed to enhance core strength and spinal stabilization. To perform this exercise follow these steps:  

1. Lie prone (face down) on the floor with feet together and forearms on the ground.

2. Lift entire body off of the ground until it forms a straight line from head to toe, with only the toes and forearms on the ground.

3. Hold for desired length of time, keeping the chin tucked and back flat.

4. Return to the starting position, and repeat as instructed.

Keep feet hip-width apart. Make it easier: Spread legs slightly wider.

Place wrists directly beneath shoulders with elbows soft, fingers pointed forward.

Be sure shoulders are pressed down and relaxed—no shrugging!

Form a straight line with back from head to heels. Remind yourself: Flat's where it's at!

Head aligns with spine, and neck is long. Focus a few inches in front of hands to adjust your position naturally.