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Create a straight line with your body from head to toe.

That's one rep. Start in high plank with your feet hip-distance apart. You can even put on pair of cozy socks that slide easily on the floor. Walk your elbows up your mat while keeping your body stable. Your hands and knees should be shoulder-width apart.

Planks are the way to go! PROPER FORM: This is another exercise that you want to complete slowly. PROPER FORM: To start with, follow the proper form explained in the side planks above. We'll assume you're ok with this, but you can opt-out if you wish.

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We’re going to start this full body plank workout for beginners with the most basic plank positions, which are the high plank and the low plank. For a low plank, maintain the same position as a high plank, but bend your arms in a 90° angle, holding your weight up by your forearms.

Trainer Latoya Julce is wearing Tantris Tanoluxe Strappy Back Sports Bra, $54, tantris.com; Motion by Coalition Riley Motion Standout Pant, $28, fashionnova.com; and Asics Dynaflyte 2 sneakers, $130, asics.com. How to Do Plank Exercises: A Single Move for Stronger Abs, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), The Men’s Journal Gift Guide For Gym Fanatics 2020, Improve Your Home Gym With The Help of TRX Training, Get In Shape Before You See Family This Holiday With The Help Of Noom, Men Are Secretly Buying Up This Home Gym Equipment Faster Than Bowflex – Because It Just Works Better, Save 80% On A Brand New Weighted Blanket At Macy’s, Gift Yourself Or A Loved One Some Amazing TRX Workout Equipment, Try Out Some Free Health And Wellness With The LifeToGo Sampler Pack, Don’t Let The Election Related Stress Eating Get You Down With Noom, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. PROPER FORM: Switch off between starting with your right arm and your left arm to ensure even effort and muscle building in both arms. Plank als Teil deines Warm-ups.

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Reach your right knee toward your left elbow.

Get into a side plank position with your feet stacked or staggered, and your elbow directly under your shoulder.

To do the high plank leg lift, start out in high plank position and lift one leg parallel to the ground. High Plank oder Low Plank – ganz egal – solang du die richtige Haltung hast!

Repeat side plank lift for 1 minute on your left side.

Rest for 30 seconds in between each round. That's one rep. As you move, keep your hips as still as possible so that they're not swaying from side to side.

The next time you want to bust out a core workout in under 10 minutes, this series of moves is the way to go. Add it to the end of a full-body workout, or simply do it when you're looking for a quick strength routine you can do with minimal time and space. Plus, unlike some other core exercises that involve bending, flexing, or twisting motions, the plank is generally considered to be really safe for most people with low-back pain.

You should know be in forearm plank position. The plank with knee to elbow exercise will no doubt increase your heart rate the most of all these exercises.

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