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Plank

Breathe while keeping ribs and pelvis stable.

3 sets of 15–40 seconds.
Posição de Plank
STEP BY STEP

HOW TO DO IT.

  1. 1Place the forearms down with the elbows beneath the shoulders.
  2. 2Extend the legs and anchor the toes.
  3. 3Draw the ribs and pelvis together without excessive rounding.
  4. 4Maintain a long line while breathing.
BREATHING

Breathe steadily and under control without losing tension.

Sequência de execução do exercício Plank
Starting position, main phase and completion of the movement.
AVOID

COMMON MISTAKES.

  • Hips too high
  • Lower back sagging
  • Holding the breath
ADAPT

TO YOUR LEVEL.

Easier

Work with the knees down or the hands on a bench.

More challenging

Add a few seconds or alternate support points.

MR MESSAGE

Stable does not mean rigid; it means being able to breathe under pressure.

CHOOSE A WORKOUT
Safety: stop if you feel sharp pain, dizziness or discomfort. If you have an injury or medical condition, seek professional guidance.

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