Hi. I'm Ruben Belliard from Warrior Fitness Boot Camp here in New York City, and today we're going to go over how to do a plank. All right. So the plank position, we're going to start on the floor. So the first thing I want to do is put my forearms down, palms down just like this. Okay. I'm going to get my knees off the floor. You can start positioning yourself. You can keep your knees down to position yourself, but once you get a good position, you can pop those knees. And now at this point I want to make sure my back is straight, my shoulders should be right over my elbows. My shoulders should be right over my elbows. And we're going to hold this position for 15, 20 seconds.
A few things I don't want to happen. I don't want my hips to come down, and I don't want my butt to go high in the sky. I want to keep a nice, solid position, a nice, flat surface on my back, [inaudible 01:19] flat surface and hold it there. The plank movement is very, very good because it really focuses on your core and stabilizes your midline, which is very important for everything that we do. So again, you have to think, make sure that you're shoulders are over your elbows. Make sure your back is straight. And make sure you've got a good, solid position, and hold it there for, you can start off with 15 seconds and work your way up to 30 seconds, eventually one minute, so on and so forth. And that's how you can incorporate a plank position into the workout.