Start in a forearm plank or high plank position
Place elbows directly under shoulders in a forearm plank
Keep hands directly under shoulders in a high plank
Extend legs straight behind you
Keep feet hip-width apart or together for more challenge
Engage your core by pulling your belly button toward your spine
Squeeze your glutes
Keep your body in a straight line from head to heels
Keep your neck neutral and look at the floor
Avoid letting your hips sag
Avoid lifting your hips too high
Keep your shoulders away from your ears
Breathe steadily throughout the hold
Hold the position for a controlled amount of time
Stop if you feel pain in your lower back, shoulders, or neck