There's nothing like practicing the basics. "This is the foundation for almost all other planks, so it's very important to have correct form in this move," Kenzie told us. "Planking in front of a mirror or with a workout buddy can help you ensure that your core is properly engaged and that your booty is down and in line with your shoulders."
- Start face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominals to keep yourself up and prevent your booty from sticking up.
- Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
- Kenzie suggested two sets of 30 seconds for a beginner, three sets of 45 seconds when you master that, and three to four sets of 60-second planks after that. For added intensity, she suggested a plank trench crawl.
