This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
The hold plank makes the front and back muscles of your trunk work in tandem, helping you build a strong and balanced core.
In a prone position (face down) with your feet hip-width apart and your forearms shoulder-width apart, balance on the tips of your toes and elbows and maintain a straight line from your head to your feet. Keep your forearms on the floor parallel to your bodyline. Keep your abs contracted and stable to keep your back from sagging. Keep your neck in line with your spine (see Photo 1).
- Hold the plank position for 60 seconds. You should feel this exercise in both the front and back muscles of the trunk.