NutriCommon mistake. Do not copy this.
Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.
The illustration may differ slightly from the real movement. Please read the steps and follow them.
- Working (red)
- Stomach
- Helping (amber)
- Shoulders, buttocks
- Do
- 2 to 3 holds of 20 to 30 seconds
- Rest
- 45 seconds between holds
Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.
Before you start
High blood pressure? Skip this one. Put a folded towel under your knees. Reflux? Not within 2 hours of a meal.
Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.
How to do it
- Rest on your forearms and knees. Elbows under your shoulders, forearms flat.
- Walk your knees back. Until your body is one straight line from head to knees.
- Hold. Tighten your stomach and buttocks. Keep breathing.
- Look at the floor between your hands. Stop when you can no longer hold the straight line.
Where your hands and feet go
- Feet
- Knees on the mat, hip-width apart. Lower legs lifted or resting on the floor.
- Hands
- Forearms flat on the floor and parallel, elbows directly under your shoulders, palms down.
- Body
- One straight line from head to knees.
- The movement
- Nothing moves. You hold the position and keep breathing.
Watch out for
- Hips sagging.
- Hips up in the air.
- Holding your breath.
Make it easier
Rest your forearms on a sofa or bed instead of the floor.
Make it harder
Straighten your legs into the full plank.
General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026