High plank hold

How to do it

1. Set upHands under your shoulders, arms straight, feet hip-width, body in one line.
2. MoveHold. Push the floor away, squeeze your glutes and pull your belly button toward your spine.
3. Watch forSagging hips. If your lower back aches, your plank has stopped working; drop your knees for a few seconds.

Easier or harder

Easier

Bear hold: knees hovering just off the floor.

Harder

Plank shoulder taps: lift one hand at a time.

What it works

Muscles

Core

Position

Plank / all fours

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• High plank arm raises
• Low plank hold
• Extended plank hold
• Low plank hip dips
• Low plank leg raises
• Bear hold knee taps