The plank may be the ultimate full-body pose for toning your abs, back, legs, arms, and butt, all while improving your posture and stability. Another reason it eclipses other strength exercises? It’s super versatile-you can modify it to add extra movement and obtain your heartbeat up faster.?

Each week, start with the first challenge and repeat it until you have it down pat. Then proceed to another one. Practice at your own pace and skill level, but be sure to place in some work every day so you can complete the progression after a few days.?

How you can Perform a Perfect Plank

“With planks, your form either makes or breaks the exercise,” says Nyc celebrity trainer David Kirsch. Your body should form a straight line from visit heels.?

Stand up straight, feet hip-width apart. Now have someone try to gently knock you off balance. Take notice of the muscles you have to engage to stay centered: “That’s exactly how you need to feel when you are in plank,” says trainer Jonathan Ross, a senior adviser to the American Council on Exercise.?

Lying in your belly, plant your forearms (or hands, if you prefer) directly under your shoulders. Come onto your toes and squeeze your glutes. Hold for five to 10 seconds.?

Hold your plank for 25 to 30 seconds or longer.?If you have to rest, lower your knees to the floor for a few seconds.?

5 Fresh Ways to Perform a Plank

If you are feeling any shoulder?or lower back pain while you begin to hold your static plank for longer, or maybe your butt creeps toward the ceiling, stop and reset.?

?Hold your plank for 30 seconds without resting.?

Hold your 30-second plank, then rest in a Downward Dog position for five seconds, suggests Kirsch. Return to plank and hold for another?15 seconds or more.?

Hold a 45-second plank, accompanied by a Downward Dog and the other 15- to 30-second plank.?

Hold your plank for at least one minute. Rest?in Downward Dog if?you have to, then hold another 30-second plank.?

?20 Ways to Do a Plank?

Get the hang of the following variations individually (do each for any minute). Then tack them onto one another, aiming to eventually finish all three back to back.?

From a forearm plank, drop your right hip so your right thigh grazes the floor. Go back to the starting position?and drop your left hip. Repeat. (If you’re on your hands, your thighs may not get to the floor.)?

Extend your right arm straight out in front of you, parallel towards the floor, without disturbing your form. Go back to center, then extend your left arm. Repeat together with your right and left legs.?

Start in a plank in your forearms. Press up on your right-hand, then your left, which means you enter into a high plank. Return to your right forearm,?then your left. Repeat the pattern, alternating the starting arm.?