Plank On Hands

1. Start on the floor in a push-up position with your hands directly under your shoulders.
2. Extend your legs back behind you, balancing on your toes with your body forming a straight line.
3. Brace your core and squeeze your glutes to keep your hips from sagging or piking up.
4. Keep your head in a neutral position, looking at a spot on the floor slightly ahead of your hands.
5. Hold the position while breathing steadily, resisting the urge to hold your breath.
6. Keep your shoulders active by gently pressing the floor away from you rather than letting them sink.
7. Hold for 20 to 60 seconds depending on your current core endurance.
8. Stop the set if your hips start to sag or your lower back begins to ache.

Common Mistakes

• Letting the hips sag toward the floor: A dropping midsection puts unwanted strain on the lower back. Squeeze your glutes and brace your abs to keep a straight line from head to heels.
• Piking the hips up too high: Raising your hips into an upside-down V reduces the core demand and turns it into a rest position. Keep your body in one straight line instead.
• Holding your breath: Locking your breath while bracing hard raises blood pressure unnecessarily. Breathe steadily through the hold rather than holding air in.
• Letting the shoulders collapse: Allowing your upper back to round and shoulders to sink toward the floor loses tension in the upper body. Actively push through your hands to keep the shoulders engaged.