[sidebar] How To Do The Perfect Squat This static exercise—meaning the body stays in one position for the entirety of the move—is especially awesome because it requires no equipment and can be performed just about anywhere (well, use your judgment). Find out how to perfect your plank with this guide. We also included fixes to some of the most common plank mistakes. 18 Ways To Change Up Your Running Routine THE BASICS

  1. Plant the hands directly under the shoulders (slightly wider than shoulder width apart) like you’re about to do a push-up.
  2. Ground the toes into the floor and squeeze the glutes to stabilize the bottom half of the body. The legs should be working in the move too, careful not to lock the knees to hyperextension. 
  3. Neutralize the neck and spine by looking at the floor about a foot in front of the hands. The head should be in line with the back.
  4. Hold the position for 20 seconds to start out. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath. 13 Unexpected Benefits Of Exercise VARIATIONS Media Platforms Design TeamForearm PlankThis variation, also one of the most common ways to plank, is slightly easier than holding the body up with just the hands. Place the forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body at about shoulder-width distance. If flat palms bother the wrists, close the hands into fists or hold them in a prayer position. (Note: Any of the following plank variations can be performed with straight arms or in a forearm position.)   Click here to continue reading on Greatist.com.