Hold a plank for 20 seconds

Support yourself on forearms and toes with a straight body.

Why it helps

A plank trains the muscles around your trunk that help you stand tall. Short holds with good form are better than long sloppy ones.

How to do it

1. Place forearms on the floor, elbows under shoulders.
2. Step your feet back so your body forms a straight line.
3. Hold 20 seconds while breathing normally.

Make it easier

Do the plank with your knees on the floor.

Make it harder

Hold for 45 seconds.

Stop if you feel pain in your lower back or shoulders.