Staying still is hard work. Try holding a complex Pilates exercise or bracing through a plank, and tell me I'm wrong. You can really feel the burn without moving a muscle. Planks, which work muscles from your shoulders all the way to your legs, are a true rockstar in the world of isometric exercises.

This simple bodyweight move is really effective on its own, and planks help you level up the rest of your workouts. This is a great foundational movement, because a lot of exercises start with a plank!

To do a perfect plank with proper form follow these steps:

1. Start in a push-up position with your hands placed directly under your shoulders.

2. Engage your core and keep your body in a straight line from your head to your heels.

3. Hold this position for as long as you can, making sure to keep your body in a straight line and your core engaged.

4. To modify the plank, you can try the following variations:

• Forearm plank: Start in a push-up position, but place your forearms on the ground instead of your hands.

• Side plank: Start in a push-up position, then rotate your body to the side and lift your hips off the ground. Rest on your elbow or hand and stack your feet on top of each other.

• Plank with leg lift: Start in a plank position and lift one foot off the ground, keeping your leg straight. Hold for a few seconds, then lower your foot and repeat on the other side.

Remember to keep your core engaged and your body in a straight line throughout the exercise. If you feel any discomfort or strain in your lower back, stop the exercise and try a modified version. Planks are an excellent way to strengthen your core and improve your posture and stability.

Benefits of a plank

Planks are a type of bodyweight exercise that can help strengthen and tone the muscles in the core, upper body, and lower body. Some potential benefits of including planks in your fitness routine include:

1. Improved core stability: Planks help to engage and strengthen the muscles in the core, including the rectus abdominis (abs), transverse abdominis (deep abs), and obliques. Strong core muscles can help improve stability and balance, and can also help to protect the lower back.

2. Increased upper body strength: Planks also work the muscles in the shoulders, arms, and upper back. Holding a plank position can help to improve upper body strength and endurance.

3. Improved posture: Planks can help improve posture by strengthening the muscles in the upper back and shoulders, which can help to align the spine and reduce slouching.

4. Enhanced flexibility: Planks can also help to improve flexibility in the hips, as the position of a plank requires the muscles in the hips to stretch.

5. Greater mind-body awareness: Planks require concentration and control, which can help to improve mind-body awareness and coordination.

Planks can be modified to accommodate different fitness levels, making them a versatile and effective exercise for people of all ages and abilities.

Avoid these common plank mistakes

1. Sagging in the middle: This can occur when your core is not engaged, causing your hips to drop and your back to round. To avoid this, make sure to engage your core and keep your body in a straight line from your head to your heels.

2. Lifting the hips too high: This can also indicate a lack of core engagement and can put strain on your lower back. To avoid this, focus on keeping your body in a straight line and your core engaged.

3. Letting the shoulders round forward: This can cause strain on the shoulders and neck. To avoid this, make sure to keep your shoulders rolled back and down, and your neck in a neutral position.

4. Holding your breath: It is important to breathe normally during a plank. If you find yourself holding your breath, take a break and try again when you are able to breathe comfortably.

5. Placing your hands too far forward or too far back: The position of your hands can affect the intensity of the plank and the muscles that are being worked. To find the correct hand placement, place your hands directly under your shoulders.

By avoiding these common mistakes and focusing on proper form, you can get the most out of your plank and effectively strengthen your core and improve your stability.