Publish date:: Dec 10, 2007
Updated on: Nov 7, 2018

How to Do the Plank Pose

Doing something called the Plank pose only sounds like you'll be imitating a log lying on the ground. In fact, you'll be imitating a log propping itself up on two twigs—also known as your arms.

Instructions

Step 1: Get on hands & knees Begin on your hands and knees on the mat, with your wrists directly under your shoulders.
Step 2: Extend legs Tuck your toes under and extend your legs straight out behind you, one at a time, keeping your arms perpendicular to the mat.
Step 3: Look at floor Look straight down at the floor, keeping your neck aligned with your straight spine.
Step 4: Pull in abs Pull your abdominal muscles in so your hips don't sag, but don't allow them to rise up, either.
TIP: Ask a friend to look at your pose: Your body should form a straight line from your heels to the top of your head.
Step 5: Hold pose Hold the pose for at least 30 seconds.
Step 6: Release pose Release the pose by dropping your knees to the floor. We're sorry for comparing your arms to twigs—but don't they feel like they might snap?
FACT: The pirate practice of "walking the plank" is very likely a Hollywood invention—just pushing an enemy overboard was much more efficient.